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GIFT  OF 


The 

Home 
Dietitian 


The 

Home  Dietitian 


BELLE  WOOD-COMSTOCK,  M.  D. 


This  little  book  comes  as  the  result  of  a  call  for  a  brief 
and  scientific  review  of  the  subject  of  foods  and  body  nutrition 
phrased  in  the  simple  terms  practical  for  the  busy  housewife 
as  well  as  for  the  student  of  dietetics.  In  it  is  presented  a 
comprehensive  but  concise  study  of  foods  and  their  values  as 
related  to  body  needs.  Special  effort  has  been  put  forth  to 
make  the  tables  of  caloric  value  practical  as  a  ready  reference 
in  the  planning  of  a  balanced  ration.  The  values  being  given 
of  common  measurements  of  foodstuffs  used  in  cooking  greatly 
simplifies  the  calculation  of  the  energy  value  of  any  recipe 
that  may  be  used.  Sample  recipes  and  menus  with  appended 
food  values  serve  to  illustrate  the  principles  presented.  Spe- 
cial attention  has  also  been  given  to  the  question  of  "protective 
foods"  and  vitamines,  and  to  the  feeding  of  children. 

No  plan  for  diet  in  disease  can  be  successful  unless  based 
upon  a  knowledge  of  the  diet  that  will  keep  the  body  in 
health.  With  this  knowledge  the  problems  of  feeding  the  sick 
are  the  more  easily  solved.- 


A 


. 

X 


/f/ 


THE  HOME  DIETITIAN 


PRINTED  BY 

PASADENA  STAR-NEWS  PUBLISHING  COMPANY 
PASADENA,  CALIFORNIA 


THE  AUTHOR  AND  HER  SONS 


The  Home  Dietitian 

Scientific  Dietetics 
Practically  Applied 


BY 

BELLE  WOOD-COMSTOCK,  M.D. 

Member  of  the  Los  Angeles  Obstetrical  Society 

and  of 
The  Professional  Woman's  Club  of  Los  Angeles 


PASADENA,     CALIFORNIA 


COPYRIGHTED 
BY 

BELLE    WOOD-COMSTOCK,    M.  D. 
JUNE,   1919 


Introductory  Note 

Mendel  says:  "Let  us  welcome  the  day  when  the  food 
market  and  the  kitchen  are  taken  into  consideration  by  the 
physician  as  seriously  as  are  the  apothecary  shop  and  the 
fashionable  watering  place." 

When  people  eat  the  proper  kind  and  amount  of  food,  there 
will  be  little  need  for  the  physician  save  as  a  teacher  and 
guide.  Today  the  people's  greatest  need  is  education  along  the 
line  of  normal  living.  Little  good  can  come  from  spasmodic 
desultory  teaching.  The  mother,  the  housewife  must  be  thor- 
oughly trained  in  the  science  of  home-keeping  and  child  cul- 
ture, a  most  important  phase  of  which  is  the  feeding  of  the 
bodies  of  those  in  her  care. 

"What  the  average  woman  at  the  head  of  a  home  does  not 
sufficiently  grasp  in  all  its  importance  is  that  the  very  centre 
of  the  household — the  most  important  thing  in  the  home — is 
the  spread  table  with  a  meal  on  it.  Look  at  the  church.  It  is 
by  no  accident  or  mere  coincident  that  the  central  sacrament 
of  the  Christian  religion  takes  the  form  of  a  common  meal.  It 
represents  a  universal  fact  of  human  life.  The  domestic  table 
is  really  the  pivot  upon  which  the  whole  home  turns." — Eliza- 
beth Harrison. 

"To  keep  the  body  in  a  healthy  condition,  to  develop  its 
strength  that  all  its  machinery  may  act  harmoniously,  should 
be  the  first  study  of  our  lives." — Ellen  G.  White. 

"The  body  is  the  foundation  and  not  to  be  ignored.  The 
people  of  power  are  those  who  have  an  efficient  tool  to  carry 
out  the  mental  and  spiritual  ideas." — Dickenson. 

The  mother  has  the  opportunity  of  developing  in  her  child 
the  physical  foundation  that  makes  possible  heights  of  intel- 

5 


409447 


and  «sr>ifHtal ^growth.     The  problem  must  be  solved  in 
jhe  Jiomeu  ,,Upon  the* housewife  rests  the  responsibility.     To 
,  Jiftv : th'is'  .h'obfc  is:  hu'mbl'y  dedicated  in  the  hope -that  it  may 
help  her  in  her  task. 


Table  of  Contents 


CHAPTER  I. 
CHAPTER  II. 
CHAPTER  III. 
CHAPTER  IV. 

CHAPTER  V. 
CHAPTER  VI. 
CHAPTER  VII. 
CHAPTER  VIII. 

CHAPTER  IX. 
CHAPTER  X. 
CHAPTER  XI. 
CHAPTER  XII. 
CHAPTER  XIII. 
CHAPTER  XIV. 
CHAPTER  XV. 
CHAPTER  XVI. 
CHAPTER  XVII. 
CHAPTER  XVIII. 
CHAPTER  XIX. 
CHAPTER  XX. 
CHAPTER  XXI, 
CHAPTER  XXII. 


Food  Classification.   The  Cycle  of  life. 
The  Body  as  a  Stove.    Metabolism. 
Defective  Food  Analysis.  Auto-Intoxication. 

Defective  Food  Analysis — Continued.    Sub- 
oxidation. 

The  Food  Unit  or  Calorie. 
A  Balanced  Ration.    Protein. 
A  Balanced  Ration — Continued.    Fat. 

Carbohydrates.     Their  Place  in  the  Daily 

Ration. 
Vitamines. 
Flesh  Food. 
Condiments. 
Unnatural  Stimulants. 
What  Shall  We  Eat  in  the  Place  of  Meat? 
Vegetables. 
Breads  and  Cereals. 
Desserts. 
Combinations. 
Fads. 

Feeding  the  Children. 
Food  Conservation. 
Conclusion. 

Recipes. 

7 


Health  is  a  state  of  physical,  mental  and  moral  equilibrium, 
a  normal  functionating  of  body,  mind  and  soul.  It  is  the  state 
when  work  is  a  pleasure,  when  the  world  looks  good  and  beau- 
tiful, and  the  battle  of  life  seems  worth  while.  Health  is  the 
antithesis  of  disease,  degeneracy  and  crime. 

"The  laws  of  health  are  as  inexorable  as  the  law  of  gravi- 
tation, as  exacting  as  eternal  justice,  as  relentless  as  fate,  and 
their  violation  is  the  beginning  and  cause  of  all  disease,  suf- 
fering and  sin. 

"Health  is  the  most  desired  of  earthly  blessings.  When 
finally  lost,  it  cannot  be  purchased  by  uncounted  millions,  re- 
stored by  the  alienist,  or  returned  by  the  pulpit." — 5.  /. 
Crumbine. 


CHAPTER  I. 
FOOD  CLASSIFICATION.    THE  CYCLE  OF  LIFE. 

In  the  body,  combined  in  various  ways,  are  sixteen  chemical 
elements :  Carbon,  hydrogen,  oxygen,  nitrogen,  sodium,  potas- 
sium, magnesium,  calcium,  phosphorus,  iron,  sulphur,  chlorine, 
iodine,  bromine,  flourine  and  silicon. 

For  the  successful  growing  of  crops  there  must  be  present  in 
the  soil  a  definite  number  of  elements  in  normal  amount  and 
combination.  Just  so  for  the  normal  development  of  human 
beings,  there  must  be  present  in  the  food  these  sixteen  elements 
in  proper  amount  and  proportion. 

These  are  not  taken  into  the  body  as  elements  but  are  built 
up  first  into  seven  elemental  food  classes.  These  seven  food 
classes  are :  carbohydrates,  fats,  proteins,  vitamines,  salts,  cellu- 
lose and  water.  Any  daily  food  ration  not  containing  these  in 
proper  proportion  is  defective. 

Class  I.     Carbohydrate  made  up  of  the  chemical  elements, 

carbon,  hydrogen  and  oxygen,  includes  all  starches  and  sugars 

and  is  a  fuel  food.     Its  combustion  in  the  body 

Food  produces  heat  and  energy.     The   carbohydrates 

Elements     make  up  a  large  part  of  the  food  value  of  grains, 

fruits,  and  vegetables. 

Class  II.  Fat  is  another  but  more  concentrated  fuel  food 
also  containing  carbon,  hydrogen,  and  oxygen.  This  food 
element  we  have  in  butter,  oils,  fat  meats,  nuts,  egg  yolks, 
olives,  in  the  alligator  pear,  the  soy  bean;  also  to  some  extent 
in  other  legumes,  in  grains,  and  in  vegetables. 

Class  III.  Protein  is  the  muscle  and  tissue  builder.  It 
contains,  in  addition  to  carbon,  hydrogen,  and  oxygen,  another 
very  important  chemical  element  called  nitrogen,  by  reason  of 
which  it  is  often  spoken  of  as  nitrogenous  food.  Protein  also 
contains  variable  amounts  of  other  chemical  elements  as  phos- 

9 


10  THE   HOME   DIETITIAN 

phorus,  sulphur,  and  sometimes  iron,  but  its  distinctive  element 
is  nitrogen.  This  food  is  found  in  a  pure  state  in  egg  white, 
casein  of  milk,  and  in  lean  meat.  In  a  combined  form  it 
makes  up  part  of  the  food  value  of  grains,  vegetables,  legumes, 
and  nuts. 

Class  IV.  Vitamines,  our  knowledge  of  which  is  still  some- 
what limited,  are  doubtless  the  substances  out  of  which  the  body 
makes  its  internal  secretions,  digestive  enzymes,  and  the  fer- 
ments of  vegetative  life  processes.  They  are  found  in  raw,  and 
in  fresh  vegetables,  in  fruit,  in  raw  milk,  in  the  outer  covering 
of  grains,  and  in  raw  meat. 

Class  V.  Salts,  both  organic  and  inorganic,  are  made  up  of 
many  different  chemical  elements  and  are  necessary  for  blood 
making  and  tissue  building,  for  the  carrying  on  of  various 
metabolic  and  secretory  processes,  and  t6  maintain  the  proper 
alkalinity  of  all  body  fluids.  They  are  found  principally  in 
fruits,  vegetables,  grains,  and  milk,  and  are  located  with  the 
vitamines  largely  under  the  skin  of  fruits  and  vegetables  and 
in  or  near  the  outer  covering  of  grain. 

Class  VI.  Cellulose  is  really  a  carbohydrate  but  being 
practically  indigestible,  is  placed  in  a  class  by  itself.  It  makes 
up  the  woody  framework  of  fruits  and  vegetables.  Its  value  is 
in  its  bulk  which  by  its  presence  mechanically  stimulates  the 
bowel,  thus  aiding  in  normal  intestinal  peristalsis. 

Class  VII.  Water  plays  an  important  part  in  the  many 
chemical  reactions  and  tissue  changes  continually  going  on  in 
the  body,  it  holds  the  various  salts  in  solution,  it  makes  up 
the  principal  part  of  all  body  fluids  and  secretions  and,  as  a 
circulatory  medium,  it  helps  to  make  it  possible  for  the  body 
to  regulate  its  own  temperature. 

All  food  is  built  up  in  nature's  laboratory  by  a  process  called 
synthesis ;  For  example,  take  the  apple  which  is  made  up  chiefly 


THE   CYCLE   OF   LIFE  11 

of  fruit  sugar  and  cellulose  with  accompanying  vitamines, 
salts,  and  water.  The  sugar  and  cellulose  both  belonging  to 
the  carbohydrate  class  contain  the  chemical  elements  car- 
bon, hydrogen,  and  oxygen. 

The  chlorophyll,  or  green  coloring  matter  of  the  plant  first 
manufactures  starch,  obtaining  its  carbon  from  the  ever  present 
carbonic  acid  gas  or  carbon  dioxid  (C02)  of  the 
Nature's  air  and  giving  back  to  the  air  the  oxygen.  Water 
Laboratory  (H20),  coming  up  through  the  roots  with  its 
hydrogen  and  oxygen,  supplies  to  the  chloro- 
phyll these  elements  to  complete  the  process  of  starch  making.* 

From  some  of  this  starch  cellulose  is  made  and  later  as  the 
apple  ripens  the  remaining  starch  is  changed  into  sugar. 

In  the  same  way  the  elements  necessary  for  the  vitamines 
and  salts  are  obtained  from  the  soil.  All  are  combined  in  a 
wonderful  way  until  we  have  as  a  result  the  finished  product, 
the  apple  ripened  and  tinted  by  the  sun. 

Before  it  can  be  utilized  in  the  body,  however,  a  very  differ- 
ent process  goes  on.  From  the  time  the  apple  is  seized  by 
the  teeth  the  process  becomes  one  of  disintegration  or  analysis, 
begun  by  the  mechanical  action  of  mastication.  It  is  continued 
by  the  muscular  activity  of  the  digestive  tract  until  the  food 
becomes  a  thoroughly  liquified  mass. 

But  these  physical  changes  are  not  sufficient.  That  the 
food  may  be  yet  more  completely  simplified  and  dissolved, 
certain  juices  are  poured  out  along  the  digestive 
A  Twofold  tract  which  break  up  the  food  molecules  into  still 
Phase  of  more  simple  forms  that  the  next  important  step 
Digestion  may  take  place  with  the  greatest  ease  and  com- 
pleteness. Thus  chemical  action  in  addition  to 


*The  chemical  formula  for  starch  is  (C6HioO5)n.  The  formation  of 
starch  in  the  plant  may  be  represented  by  the  chemical  equation: 
6  CO2  (carbonic  acid  gas)  +  5  H2O  (water)  =  C6H10O5  (starch)  +  Oi2 
(oxygen). 

The  starch  remains  as  a  part  of  the  plant — the  oxygen  returns 
to  the  air. 


12  THE   HOME   DIETITIAN 

mechanical  action  prepares  the  food  for  the  process  of  absorp- 
tion into  the  body  proper,  where  it  may  repair  and  build  the 
tissues  and  produce  the  necessary  heat  and  energy  for  the  effi- 
cient conduct  of  all  body  processes. 

In  this  digestive  process  all  starch  is  changed  to  sugar  (See 
footnote  page  72),  all  complex  sugars  to  simple  sugar  or  dex- 
trose, fats  are  emulsified,  and  proteins  are  reduced  to  simpler 
forms  called  proteoses,  peptones,  and  ammo-acids.  Many  of 
these  processes  can  be  carried  on  to  some  extent  outside  of  the 
digestive  tract;  thus  we  have  certain  predigested  foods  such  as 
dextrinized  cereals  in  which  the  starch  has  been  largely  changed 
to  sugar  by  extreme  heat,  e.  g.  oven  toast,  shredded  wheat,  corn 
flakes,  etc.  Likewise  fats  may  be  eaten  in  an  already  emulsified 
form  as  in  nut  butter  and  cream.  The  sugar  of  fruit  being  in 
the  form  of  dextrose  and  laevulose  (See  footnote  page  74), 
needs  but  little  digestion. 

Starch  digestion  begins  in  the  mouth  and  is  completed, 
with  the  simplifying  of  the  complex  sugars,  in  the  small  intes- 
tine. The  solution  of  protein  and  its  change  into  proteoses 
and  peptones  begins  in  the  stomach  and  is  completed,  with  its 
final  reduction  to  amino-acids,  in  the  intestine.  The  prepara- 
tion of  fat  for  absorption  is  carried  on  entirely  in  the 
intestines;  first  by  a  process  of  saponification  (soap  formation) 
and  emulsification,  then  by  a  splitting  up  into  more  simple 
parts  (See  page  68). 

Thus  the  digestive  tract  becomes  a  great  preparation  cham- 
ber, a  carburetor,  as  it  were,  where  the  food  is  transformed 
into  a  simple  state  and  put  into  solution  so 
A  Carburetor  that  it  can  easily  be  taken  up  by  the  blood 
and  thus  carried  to  and  properly  utilized 
by  the  body  cells. 

Strange  as  it  may  seem,  the  digestive  tract  must  be  consid- 
ered physiologically  as  outside  of  the  body  proper.  It  is 
simply  a  tube  extending  through  the  body,  but  not  connected 


THE   CYCLE   OF   LIFE  13 

with  it  except  by  an  absorbing  medium,  the  mucous  membrane. 
It  is  continuous  with  the  outside  world  from  which  it  receives 
food  substances  and  into  which  are  discharged  those  parts 
which  cannot  be  prepared  for  reception  by  the  blood  and 
tissues.  The  lining  membrane  of  the  digestive  tract  tries 
carefully  to  guard  the  body  cavity  against  intrusion  into  it  of 
substances  which  are  undesirable  or  might  do  harm  and,  nor- 
mally, after  careful  preparation  only  that  part  of  the  food 
which  can  serve  as  material  to  replace  worn  out  tissue  or  as 
fuel  to  produce  heat  and  energy  is  passed  on  into  the  blood. 

However,  as  the  result  of  putrefactive  processes  going  on 
in  the  intestine  certain  poisons  are  also  carried  through  the 

mucous  membrane.  These  would  quickly  prove 
A  Sentinel  fatal  were  it  not  for  the  faithful  liver  which 

stands  as  a  sentinel  to  prevent  these  toxic  ma- 
terials from  gaining  entrance  into  the  general  circulation. 
The  liquified  and  simplified  food  passing  through  the  mucous 
membrane  of  the  small  intestine  enters  many  tiny  bloodvessels 
or  capillaries  which  carry  it  to  the  portal  vein  through  which 
it  is  carried  to  the  liver.  Here  the  poisonous  substances  are 
filtered  out  to  be  transformed  by  the  liver  cells  into  harmless 
materials  and  the  purified  food,  passes  on  into  the  general 
blood  stream.*  The  Jiver  also  acts  as  a  great  storehouse  for 
sugar,  this  part  of  the  food  entering  the  system  according  to 
body  demands. 

If.  as  a  result  of  dietetic  errors,  intestinal  putrefaction  is  ex- 
cessive, the  amount  of  toxic  material  taken  up  by  the  great 
absorbing  surface  of  the  small  intestine  may  be  so  great  that 
even  the  ever  vigilant  liver  is  unable  to  filter  out  these  poisons 
and  to  prevent  their  entrance  into  the  blood  where  they  are 
carried  throughout  the  body  causing  various  kinds  and  degrees 
of  ill  health. 


"The  digested  fat,  called  chyle,  does  not  pass  with  the  other  food 
to  the  liver,  but  is  absorbed  directly  into  the  lymphatic  system. 


14  THE   HOME   DIETITIAN 

Even  though  the  food  has  been  received  by  the  blood,  its 
analysis  is  not  yet  complete  but  is  carried  on  still  further  in 
connection  with  a  form  of  oxidation  or  combus- 
The  Cycle  tion.  During  this  process  the  nutritive  sub- 
Of  Life  stances  are  utilized  by  the  tissues  and  finally, 

being  reduced  to  a  simple  state,  they  are  elim- 
inated as  waste  by  the  lungs,  skin  and  kidneys.  Now  they  can 
again  be  taken  up  by  the  plant  and  combined  into  materials 
which  may  be  used  as  food  by  animals  and  man.  Thus  the 
cycle  of  life  goes  on,  nothing  ever  lost,  each  chemical  element 
being  used  again  and  again. 

Just  how  these  final  steps  in  the  process  of  food  analysis  are 
carried  on  in  the  tissues,  we  will  consider  further  in  the  next 
chapter,  in  connection  with  the  study  of  metabolism. 


"Down  to  the  last  detail  the  world  is  made  for  what  is  in  it; 
and  by  whatever  process  things  are  as  they  are,  all  organisms 
find  in  surrounding  Nature  the  ample  complement  of  them- 
selves.'9— Drummond. 


CHAPTER  II. 
THE  BODY  AS  A  STOVE.    METABOLISM. 

It  is  important  that  we  study  more  fully  the  oxidation 
processes  through  which  the  food  passes  after  it  is  absorbed 
by  the  wall  of  the  digestive  tract.  This  final  process  of  food 
reduction  is  included  in  the  subject,  metabolism. 

Food  does  not  arrive  at  its  ultimate  destination  until  it 
reaches  the  individual  cell.  Here  the  nitrogenous  portion  is 
built  up  into  the  cell  itself;  the  carbohydrate  and  fat  afford 
energy  for  cell  activity.  Thus  new  cells  are  made,  old  cells 
are  renewed,  this  process  of  cell  building  and  repair  being  that 
part  of  metabolism  known  as  anafrolism. 

In  connection  with  the  activity  and  life  processes  of  the  cell 
which  are  made  possible  by  the  energy  resulting  from  the 
oxidation  or  combustion  of  the  food  taken  up  by  the  cell, 
waste  material,  made  up  of  broken  down  cells  and  the  products 
of  combustion,  is  produced  which  is  carried  by  the  blood  stream 
to  its  proper  outlet.  This  process  of  tearing  down  and  waste 
formation  is  that  part  of  metabolism  called  katabolism. 

In  connection  with  these  changes  of  waste  and  repair,  or 
metabolism,  the  body  may  be  compared  to  a  stove.  The  food 
is  the  fuel  which  is  as  truly  burned  in  the  tissues 
The  Fuel  as  is  gas,  wood,  or  coal  burned  in  a  furnace.  This 
slow  combustion  is  a  true  oxidation  process  and 
oxygen  is  as  necessary  for  the  body  fires  as  it  is  for  the  more 
rapid  oxidation  which  goes  on  in  the  ordinary  stove.  The 
lungs  serve  both  as  drafts  and  flue  and  a  perfect  circulation 
of  the  oxygen  received  is  made  possible  by  the  circulation  of 
the  blood.  The  kidneys  are  the  grates  through  which  the  ash 
is  eliminated. 

The  oxidation  of  carbohydrate  results  in  the  production  of 
heat,  ever  transformable  into  energy,  the  end  products  being 
carbonic  acid  gas  (C02)  and  water  (H20).  These  are  elim- 

15 


16  THE   HOME   DIETITIAN 

inated  through  the  lungs,  skin  and  kidneys  as  simple  gas  and 
water.  There  is  no  ash,  just  as  there  is  none  from  the  burning 
of  gas  in  a  gas  heater.  Starches  and  sugars  are  simply  fuel 
foods  necessary  for  heat  and  energy,  but  have  nothing  to  do 
with  tissue  repair. 

Tissue  repair  is  the  additional  work   of  protein.     Protein 
contains  nitrogen   in   addition   to   its   carbon,   hydrogen,   and 

oxygen.  The  nitrogen  is  used  in  the  work  of  cell 
Tissue  building  and  cell  repair.  It  is  the  iron  of  the 
Building  stove  and,  while  not  needed  in  such  large  amounts, 

is  of  vital  importance;  for  the  body  stove  if  not 
kept  in  constant  repair  would  soon  enter  a  state  of  dissolution. 
As  protein  contains  the  three  elements,  carbon,  hydrogen  and 
oxygen,  heat  and  energy  may  result  from  the  oxidation  of  this 
part  of  the  protein  molecule,  some  carbon  dioxid  and  water 
being  given  off,  but  the  distinctive  work  of  this  food  element 
has  to  do  with  its  nitrogenous  portion. 

The  protein  molecule  is  very  complex  and  varies  within 
wide   limits.     Its  nitrogen   is   always  combined  with   carbon, 

hydrogen  and  oxygen,  but  is  combined  with  these 
Building  in  many  different  ways  to  form  different  kinds  of 
Stones  proteins.  The  arrangement  of  the  nitrogenous 

combinations  in  the  food  proteins  is  different  than 
in  that  of  the  tissue  proteins,  so  after  the  breaking  down  process 
that  the  food  undergoes  in  connection  with  digestion  the  nitro- 
genous links  are  put  together  again  in  the  various  necessary 
combinations  to  form  the  many  kinds  of  tissue.  A  complete 
protein  contains  seventeen  or  eighteen  of  these  nitrogenous  units 
which  are  called  amino-acids  and  have  been  likened  to  building 
stones.  (See  chapter  VI,  page  60.)  Rearrangement  of  these 
amino-acids  makes  possible  the  formation  of  the  tissues  that  go 
to  make  up  the  body.  (An  amino-acid  contains  the  rad- 
ical N  H,.) 


THE   BODY   AS  A   STOVE  17 

As  the  result  of  cellular  activity  and  oxidation  a  definite 
solid  ash  is  formed  in  which  form  the  nitrogen  is  eliminated 
through  the  body  grates,  or  kidneys,  in  solution 
The  Body  in  the  urine.  Urea,  uric  acid,  purins,  creatin 
Grates  and  other  allied  bodies  make  up  this  solid  ash. 

The  most  completely  reduced  form  is  urea  which 
is  the  most  important  end  product  of  protein  metabolism,  and 
the  form  in  which  the  greater  part  of  the  nitrogen  is  eliminated. 
There  is  normally,  however,  a  certain  small  part  of  the  ash  not 
so  completely  metabolized  which  must  be  eliminated  as  uric 
acid  and  purins,  but  these  in  excess  soon  become  abnormal. 

Any  protein  not  needed  for  tissue  building  may  be  used  by 
the  body  to  produce  heat  and  energy,  the  nitrogen  being  split 
off  and  eliminated  in  the  usual  way.  But 
An  Expensive  this  would  be  a  waste  of  nitrogen,  and  a 
Fuel  needless  task  imposed  on  the  excretory  or- 

gans. It  could  not,  therefore,  be  considered 
economy  if  it  were  possible  to  obtain  this  energy  from  the 
strictly  fuel  foods  that  leave  no  nitrogen  for  elimination.  This 
use  of  nitrogen  would  be  analogous  to  burning  iron  in  a  fur- 
nace. While  it  might  be  possible  it  would  hardly,  under  ordi- 
nary circumstances,  be  considered  wise  or  economical. 

Thus  as  the  result  of  oxidation  and  reduction  processes,  the 
food,  whether  carbohydrate,  fat,  or  protein,  is  reduced  to  a 
simple  state  which  makes  complete  elimination 
Clinkers  from  the  body  possible.  If  for  any  reason  oxida- 
tion is  incomplete  the  process  of  elimination  is 
greatly  hindered;  the  ash  is  not  finely  divided  but  is  full  of 
clinkers,  the  grate  becomes  clogged  and  waste  products  are 
retained  which  further  clog  the  body  stove  and  the  more 
hinder  normal  oxidation  processes. 

For  this  reason  it  is  important  that  the  body  fuel,  while  suf- 
ficient, be  not  excessive,  that  the  drafts  be  kept  well  open,  and 
that  there  be  a  free  circulation  of  oxygen.  Then  the  fuel  will 


18  THE   HOME   DIETITIAN 

be  thoroughly  burned,  the  ash  finely  divided  and  elimination 
will  be  complete;  clinkers  will  not  clog  up  the  grate,  back  up 
into  the  stove  and  the  stove  will  not  smoke.  The  vital  fires 
will  burn  brightly  and  all  organic  functions  will  be  carried  on 
in  a  normal  way  that  makes  for  health  and  strength. 


7  catch  my  breath 

As  children  do 
In  woodland  swings 

When  life  is  new 
And  all  the  blood 

Is  iv arm  as  wine 
And  tingles  with 

A  tang  divine." 

— James  Whitcomb  Riley. 


CHAPTER  III. 
DEFECTIVE  FOOD  ANALYSIS.    AUTO-INTOXICATION. 

We  have  seen  that  the  passage  of  the  food  through  the  body 
means  a  gradual  reduction  from  a  complex  to  a  simple  state. 
That  this  reduction  should  go  on  in  a  normal  way  and  at  a 
normal  rate  is  all  important.  Certain  conditions,  chiefly 
dietetic  errors,  result  in  great  interference  with  these  processes, 
both  while  the  food  is  still  in  the  digestive  tract  and  after 
absorption  when  it  has  been  taken  up  by  the  blood  and  tissues. 
The  first — slow  and  imperfect  digestion;  the  second — faulty 
and  incomplete  metabolism. 

The  first  and  most  common  defect  in  food  analysis  is  in  the 

process  of  mastication.     Carelessness  in  regard  to  this  most 

important  initial  process  lies  at  the  foundation 

A  Serious      of  much  of  the  imperfect  digestion  in  the  lower 

Defect  alimentary  tract. 

As  the  result  of  imperfect  disintegration  in  the 
mouth  food  substances  are  hurried  into  the  stomach  faster  and 
in  larger  amounts  than  they  can  properly  be  received  and  cared 
for.  Food  received  by  the  stomach  in  normal,  well  masticated 
portions,  already  in  a  semi-liquid  state,  begins  at  once  to  leave 
the  stomach,  the  amount  taken  in  continually  bearing  such  a 
relation  to  that  passing  out  that  at  no  time  is  the  organ  over 
distended  and  thus  handicapped  in  its  muscular  movement.* 


*X-ray  study  has  shown  that  the  liquid  portion  of  the  food  begins 
at  once  to  leave  the  stomach,  the  more  solid  portions  remaining  for 
furthef  digestion.  As  the  acid  contents  of  the  stomach  rush  through 
the  pylorus  (the  outlet  of  the  stomach)  into  the  first  part  of  the 
small  intestine,  or  duodenum,  the  pylorus  closes,  the  bile  and  the 
pancreatic  juice  flow  through  a  common  opening  into  the  duodenum 
neutralizing  by  their  alkalinity  the  acidity  of  the  food  material  from 
the  stomach.  As  the  contents  of  the  duodenum  become  neutral  or 
alkaline  the  pylorus  relaxes  and  more  of  the  gradually  liquifying  food, 
or  chyme,  passes  out  of  the  stomach.  Again  the  reflex  effect  of  the 
acid  fluid  on  the  duodenal  mucous  membrane  causes  a  contraction  of 
the  pyloric  sphincter  and  the  stomach  outlet  is  closed,  the  same 
alternating  process  to  be  continued  until  stomach  digestion  is  com- 
plete and  the  organ  is  at  rest.  The  length  of  time  required  depends 
upon  the  amount,  kinds,  and  combination  of  food  taken  into  the  stom- 
ach and  varies  normally  from  two  to  six  hours. 

19 


20  THE   HOME   DIETITIAN 

But  the  rapid  introduction  into  it  of  improperly  prepared 
material  at  once  tends  to  overwhelm  the  stomach  and  would, 
could  it  be  seen,  produce  as  unsightly  a  spec- 
An  Unsightly  tacle  as  the  crowding  of  the  mouth  so  full  of 
Spectacle  food  that  mastication  be  made  awkward  and 

almost  impossible.  This  food  not  having 
been  properly  reduced  before  swallowing,  requires  an  exces- 
sive amount  of  churning  by  the  stomach  wall  which  is  already 
handicapped  by  over  distention. 

Incomplete  mastication  means  hurried  eating.  Hurried  eat- 
ing leads  to  overeating  because  the  introduction  of  food  has 
been  so  rapid  that  the  nerve  impulses  have  not  had  time  to 
return  with  their  message  "enough",  and  thus  by  the  time  the 
sensation  of  hunger  has  disappeared  an  excess  of  food  has 
been  taken.  Everyone  knows  how,  if  called  away  from  a  hur- 
ried meal,  appetite  perhaps  still  keen,  he  may  return  later  only 
to  find  himself  satisfied  with  the  food  already  taken.  The 
nerve  impulses  of  satiety  take  a  little  time  to  report,  hence  the 
advantage  of  slow  eating.  If  one  must  eat  hurriedly  his  only 
safety  lies  in  eating  within  safe  limits  as  to  the  amount,  and 
stopping  his  meal  while  yet  the  appetite  may  call  for  more. 

Indigestible  food  substances,  wrong  combinations,  eating  at 
too  frequent  intervals,  all  play  their  part  in  causing  slow  and 
difficult  digestion  and  thus  hindering  the  normal  passage  of  the 
food  through  the  alimentary  tract. 

Stagnation  in  the  stomach  or  intestine,  whatever  the  cause, 
means  one  or  all  of  three  abnormal  processes.  Food  must  be 
properly  digested  and  absorbed  or  carbohydrates 
Three  will  ferment,  protein  will  putrify,  fats  will  be- 

Results  of  come  rancid.  These  processes  take  place  in  the 
Delay  digestive  canal  as  quickly  as  outside  of  it  and 

often  sooner  because  the  conditions  of  tempera- 
ture and  moisture  are  ideal  for  germ  growth. 


AUTO  •  INTOXICATION  21 

In  the  stomach,  because  of  the  presence  of  the  germicidal 
hydrochloric  acid,  germ  activity  is  hindered  and  under  normal 
conditions  made  impossible.  But  under  the  conditions  men- 
tioned above  fermentation  often  takes  place  resulting  in  "sour 
stomach",  gas  formation,  and  a  general  bad  state  of  affairs. 

In  the  intestine,  the  food  having  been  longer  on  the  way  and 
the  secretions  being  alkaline  instead  of  acid,  germ  activity  goes 
on  to  a  great  extent.  Under  normal  conditions  this 
Germs  at  may  even  assist  in  the  dissolution  of  the  food,  but 
Work  very  quickly  under  conditions  of  slow  digestion 

and  retention  food  decomposition  becomes  abnor- 
mal, fermentation  and  putrefaction  are  set  up,  resulting  in  the 
formation  of  gases  and  irritating  substances  that  greatly  inter- 
fere with  peristalsis  and  with  the  completion  of  digestion.  The 
amino- acids,  instead  of  being  allowed  to  pass  unhindered 
through  the  mucous  membrane  into  the  blood,  are  broken  down 
by  the  germs  into  decomposition  products.  Poisons  are 
formed  which  being  absorbed  often  overwhelm  the  liver,  get 
by  into  the  blood  stream,  and  slowly  but  surely  intoxicate  the 
individual.  As  the  result  of  carbohydrate  fermentation  alco- 
hol and  kindred  products  may  be  formed,  the  absorption  of 
which  may  produce  symptoms  of  chronic  alcoholism  in  the 
total  abstainer.  The  absorption  of  the  products  of  protein 
putrefaction,  becoming  excessive  and  acute, 
Self  spells  "bilious  attacks"  or  perhaps  "ptomain 

Poisoning  poisoning,"  but  oftener  in  a  chronic  way  these 
poisons  gradually  do  their  work  causing 
abnormal  fatigue,  lowered  nerve  tone,  irritable  nerves,  head- 
aches, sallow  skin,  lowered  vitality,  and  functional  disturb- 
ances of  any  or  all  of  the  organs. 

Thus  in  this  great  preparation  chamber  there  may  be  prepared 
for  absorption,  poisons  as  well  as  food.  The  food  itself  being 
incompletely  digested,  much  of  it  may  not  be  absorbed  and  so 
may  never  reach  its  destination.  The  cells  instead  of  receiv- 


22  THE   HOME   DIETITIAN 

ing  their  needed  nourishments  are  handicapped  by  poisons  and 
their  activity  is  enfeebled.  This  condition  of  poisoning  from 
one's  own  digestive  tract  is  known  as  "auto  intoxication,"  or 
self  poisoning  and  is  widespread,  lying  at  the  foundation  of 
many  of  the  ailments  and  diseases  that  beset  the  civilized  race. 

With  those  who  are  naturally  robust  it  may  seem  that  the 
limit  of  work  imposed  upon  the  stomach  and  intestine  need 
only  be  determined  by  the  appetite  and  in- 
A  Reckoning  clination  of  the  individual.  But  be  the  diges- 
Time  tive  organs  ever  so  strong,  what  with  the  in- 

gestion  of  incompletely  masticated  food  in 
unlimited  kind,  variety,  and  amount,  perhaps  improperly  pre- 
pared or  in  combination  with  substances  difficult  of  digestion, 
there  will  come  a  time  when  these  faithful  organs  will  be 
unable  to  do  the  work  given  them  to  do,  even  though  the 
amount  of  work  be  decreased  to  normal  limits.  And  often  long 
before  symptoms  directly  referable  to  the  digestive  tract  mani- 
fest themselves,  the  amount  of  putrefaction  may  have  reached 
the  stage  where  the  vitality  is  greatly  lowered,  signs  of  toxemia 
appear,  and  gradually  but  surely  the  health  and  efficiency  of 
the  individual  is  undermined. 

There  are  many  who,  having  a  smaller  amount  of  inherent 
strength  in  the  digestive  organs,  feel  sooner  the  results  of  the 
conventional  careless  habits  of  eating.  Not  realizing  the  cause 
of  their  earlier  symptoms  they  continue  in  their  dietetic  mis- 
takes until  a  radical  program  which  admits  to  the  alimentary 
canal  only  the  simplest  and  most  easily  digested  food  is  neces- 
sary to  give  the  organs  of  alimentation  the  opportunity  to  catch 
up  as  it  were,  and  to  lay  in  a  store  of  reserve  strength  that 
they  may  perchance  at  some  future  time  be  able  to  carry  on  a 
normal  amount  of  work.  • 


A  UTO  -  INTOXICA  TION  23 

This  type  of  person  is  sometimes  spoken  of  as  the  auto- 
intoxication type  and  he  is  found  in  all  stages  and  in  all 

grades.  Under  this  head  comes  the  one  who  eats 
A  Type  but  grows  thinner  and  wonders  why;  the  one  who 

suffers  from  the  occasional  bilious  attack  and  cer- 
tain type  of  sick  headache ;  the  nervously  exhausted  individual 
with  aches  too  numerous  to  mention  and  symptoms  as  varied  as 
temperament  and  susceptibility  may  differ;  the  dyspeptic,  sal- 
low, thin,  despondent,  suffering  from  indigestion,  gastric  dis- 
tress, constipation  and  "gas",  the  digestive  organs  unequal  to 
their  task  accomplishing  the  little  they  do  by  much  coaxing, 
the  tenderest  of  care,  and  artificial  aid. 

The  cause  of  anemias  and  serious  organic  disorders  of  the 
nervous  system  is  coming  more  and  more  to  be  considered 

referable  to  excessive  putrefaction  in  the  intestine, 
Anemias  with  a  slow  absorption  of  poisons. 

And  thus  we  have  a  picture  of  some  of  the  vari- 
ous conditions  often  resulting  when  the  first  steps  in  body  food 
analysis  or  reduction  are  not  carried  on  properly.  No  one 
can  estimate  the  reserve  strength  of  his  digestive  organs. 
Often  the  one  who  early  has  evidence  of  a  weak  digestion  is  the 
one  fortunate  because  he  is  of  necessity  led  to  careful  dietetic 
habits.  And  therefore  it  were  well  could  all  adopt  a  sensible, 
sane  plan  of  eating,  following  natural  law,  eating  for  strength 
and  not  for  drunkenness,  wisely  selecting  and  preparing  their 
food,  and  partaking  of  it  in  such  a  way  as  to  assist  instead  of 
hinder  nature  in  her  efforts  to  utilize  it  to  the  best  advantage. 


'Is  life  worth  living?    It  all  depends  on  the  liver.9' 


CHAPTER  IV. 

DEFECTIVE  FOOD  ANALYSIS — CONTINUED.     SUBOXIDATION. 
As  has  already  been  suggested,  there  are  those  who  suffer 
little,  if  any,  from  digestive  disturbance,  because  they  are  en- 
endowed  by  nature  with  great  vitality  and  organic 
Results       strength. 

More  They  can  "digest  anything",  can  eat  at  any  time, 

Remote       anything  their  palate  calls  for,  and  never  surfer  the 

discomforts    of    indigestion.      One's    first   thought 

might  be,  How  fortunate   are  these!    but  that   is 

not  entirely  true  of  them;  for  their  carelessness  and  ignorance 

in  connection  with  alimentation  will  lead  to  a  condition  of  ill 

health  more  remote  perhaps,  but  as  truly  the  result  of  dietetic 

errors  as  are  those  of  the  previous  class  and  often  these  results 

prove  more  disastrous  in  the  end. 

These  diseases  come  under  the  head  of  metabolic  disorders 
and,  in  the  light  of  our  comparison  of  the  body  to  a  stove,  we 
will  speak  of  them  as  conditions  due  to  suboxida- 
Another     tion  and  of  the  individual  suffering  from  them  as 
Type  belonging  to  the  suboxidation  type.     In  these  per- 

sons oxidation  is  imperfect,  elimination  of  cell 
waste  is  incomplete,  the  tissues  become  clogged  with  sub- 
stances which  should  be  eliminated,  the  grates  or  kidneys  do 
their  work  incompletely  and  "the  stove  smokes."  The  "fires 
are  banked." 

As  has  already  been  made  plain  in  a  previous  chapter,  pro- 
tein metabolism  results  in  the  formation  of  a  solid  ash  which 
is  in  the  form  of  urea,  uric  acid*,  purin  bodies,  creatin,  and 

*Uric  acid  (C3  H4  N4  O3)  and  the  purin  bodies  as  Xanthin,  hypo- 
Xanthin,  etc.,  are  very  closely  related  both  chemically  and  physio- 
logically to  each  other  and  to  the  caffeine  (C<?  Hi0  N4  O2)  of  tea  and 
coffee  and  the  theobromine  (C7  Ha  N4  O2)  of  cocoa.  Uric  acid  and 
the  purins  result  principally  from  the  metabolism  of  the  neucleo-pro- 
teins.  Neucleo  protein  is  abundant  in  meat,  especially  in  glandular 
tissue  as  liver,  sweetbreads,  etc.  A  purin  free  diet  is  one  in  which 
meats,  and  tea  and  coffee  are  excluded.  Purins  are  found  also  to  an 
extent  in  some  other  foods  as,  e.  g.  eggs  and  legumes. 

24 


SUBOXIDATION  25 

certain  other  related  substances.  The  most  important  of  these 
is  urea  in  which  form  most  of  the  nitrogen  is  eliminated. 

In  order  for  this  ash  to  be  properly  eliminated  it  must  be 
finely  divided  by  a  process  of  oxidation  and  analysis.  Imper- 
fect metabolism  is  always  associated  with  suboxidation  and 
the  result  is  an  excess  of  an  incompletely  oxidized  protein  ash, 
which  backs  up  in  the  blood  stream  as  "clinkers."  These 
accumulate  in  the  joints  producing  rheum- 
Rheumatism  atism,  so  called,  and  in  the  muscles  they  are 
the  cause  of  lumbago  and  myalgia;  along 
the  nerve  sheaths  their  irritating  presence  may  produce 
neuritis;  accumulating  in  the  blood  vessel  walls,  they  cause 
the  arteries  to  lose  their  supple,  elastic  quality  and  to  become 
hard,  stiff,  and  brittle,  which  in  the  end  means  high  blood 
pressure,  an  over-worked  heart,  and  often  apoplexy,  angina 
pectoris,  and  heart  failure.  The  kidneys  in  their  effort  to  elim- 
inate an  excess  of  waste  and  that  in  an  imperfectly  prepared 
form  are  over-worked  and  Bright's  disease  may  be  the  result. 

While  all  of  these  conditions  do  not  come  to  one  individual, 
and  to  many  only  in  minor  degree,  yet  the  ever  increasing  oc- 
currence of  these  diseases  with,  because  of  them,  the  lowered 
life  expectancy  of  the  man  past  forty  bears  witness  to  the  fact 
that  metabolic  disorders  are  becoming  more  prevalent  and 
must  be  reckoned  with  in  the  struggle  for  race  conservation. 

With  defective  protein  metabolism  is  ever  associated  suboxi- 
dation of  carbohydrate  and  fat,  which  still  further  clogs  the 
body  stove.  (See  page  68.)  Carbohydrate,  containing  the 
same  chemical  elements  as  fat,  is  readily 
A  Cause  changed  over  in  the  tissues  into  fat,  and  these 

Of  Obesity  two  food  classes  instead  of  being  used  up  in  en- 
ergy production  may  be  stored  excessively  as 
adipose  tissue  and  this  often  at  the  expense  of  muscle. 

So  in  this  type  we  have  the  obese,  rheumatic,  gouty  indi- 
vidual, short  of  breath,  for  whom  exercise  becomes  difficult 


26  THE   HOME   DIETITIAN 

thus  adding  another  factor  in  the  causation  of  the  ever  increas- 
ing condition  of  suboxidation. 

But  this  "suboxidation  type"  of  person  has  a  good  digestion 
with  its  accompanying  good  appetite,  is  fond  of  rich  concen- 
trated food  and,  unaware  that  his  ills  are  directly  due  to  his 
wrong  habits  of  eating,  he  goes  blindly  on  overloading  his 
body  furnace  with  fuel  that  it  can  not  oxidize  or  eliminate 
and  that  only  serves  to  increase  the  clinkers  that  hinder  the 
burning  of  the  vital  fires. 

Often  it  is  not  the  bulk  of  the  food  intake,  but  its  concen- 
tration in  fats  and  sweets  that  determines  its  excess,  and  as  we 
study  further  the  question  of  food  values  it  will  be  seen  how 
easily  food  can  be  taken  in  excess  of  body  needs. 

While  some  may  suffer  from  under  feeding,  yet  in  conditions 
of  prosperity  the  diseases  of  the  race  due  to  improper  alimenta- 
tion are  the  result,  almost  entirely,  of  an  excess  of  food,  rather 
than  the  result  of  a  deficient  amount,  a  condition  of  under- 
feeding sometimes  following  on  as  the  result  of  conditions 
caused  primarily  by  a  too  abundant  food  intake. 

Again  we  will  enumerate  the  conditions  necessary  for  per- 
fect oxidation  and  thereby  make  evident  the  remedy. 

1.  Proper  kind  and  amount  of  fuel — a  prop- 
Important      erly  balanced  food  supply  in  direct  proportion 
Conditions     to  body  needs. 

2.  Open    drafts — (a)    An    ample    supply    of 
oxygen  through  the  lungs,     (b)  The  carrying  of  the  oxygen  to 
every  cell  by  a  free  circulation  of  the  blood,  made  possible  only 
by  exercise. 

3.  A  finely  divided  ash,  free  from  clinkers,  so  that  thorough 
elimination  may  be  possible.  This  may  necessitate  a  limited 
intake  of  fuel  for  a  time,  giving  the  body  a  chance  to  burn  up 
what  is  already  on  hand  in  excess. 


SUBOXIDATION  27 

The  subject  of  eating  cannot  be  separated  from  that  of  the 
oxygen  we  breathe  in,  and  the  exercise  we  are  able  to  take. 
An  ample  supply  of  oxygen  must  reach  the  lungs, 
Exercise  but  oxygen  which  goes  no  further  than  the  lungs 
does  the  tissues  no  good.  It  must  be  carried 
throughout  the  body  by  the  blood,  a  perfect  circulation  of 
which  is  possible  only  under  conditions  of  more  or  less  vigor- 
ous exercise.  The  freely  moving  blood  stream  carries  both  fuel 
and  oxygen  to  the  cells  and  thoroughly  washes  tissue,  muscle, 
and  organ  from  waste  matter,  carrying  these  wastes  to  their 
avenues  of  elimination. 

Often  the  person  suffering  from  suboxidation  reaches  the 
point  where,  because  of  obesity,  fatty  heart,  or  high  blood 
pressure,  exercise  is  impossible.  Under  these  conditions  the 
problem  of  increasing  the  circulation  and  the  metabolic  proc- 
esses, becomes  largely  one  of  diet  regulation,  the  exercise,  of 
necessity,  being  largely  passive  as  in  massage  and  manual 
Swedish  movements. 

The  intelligent  treatment  of  obesity,  with  its  allied  conditions, 
by  diet  adjustment  upon  the  basis  of  measuring  the  fuel  supply 
is  most  satisfactory,  the  treatment  of  no  abnormal  condition 
promising  more  sure  results.* 

Defective  food  analysis,  whether  in  the  digestive  tract  or  in 
the  tissues,  lessens  the  alkalinity  of  all  body  fluids  producing 
a  more  nearly  acid  condition  of  the  blood.  Acids  are  formed 
as  the  result  of  fermentation  and  abnormal  food  decomposi- 
tion in  the  intestinal  tract,  and  as  the  result  of  cell  waste  and 
katabolism  in  the  tissues,  (f )  These  wastes  not  being  prop- 


*To  those  who  desire  to  study  more  fully  the  dietetic  treatment 
of  obesitv,  we  would  recommend  that  amusing  and  instructive  little 
book  by  Dr.  L.  H.  Peters,  "Diet  and  Health  with  Key  to  the  Calories." 

f(b)  There  is  a  difference  in  the  acidity  of  the  ash  resulting  from 
the  metabolism  of  various  foods,  e.  g.  the  metabolism  of  meat  yields 
an  acid  ash,  that  of  vegetables  an  alkaline  ash.  Most  fruits  are  base 
forming,  thus  increasing  the  alkalinity  of  the  blood,  (See  chapter  VIII) 
while  cereals  furnish  in  their  metabolism  a  preponderance  of  acid. 


28  THE   HOME   DIETITIAN 

erly  oxidized  and  eliminated  lessen  the  alkalinity  of  the  blood 
because  of  the  excess  of  acid  products.  (See  footnote  page  69.) 
As  diseases  of  metabolism  are  so  common  and  most  of  them 
due  to  an  improper  food  supply,  the  understanding  of  food 
values,  both  as  to  quality  and  quantity,  becomes  a  very  impor- 
tant matter.  How  we  may  measure  our  food  intake  easily,  but 
scientifically,  and  make  this  knowledge  of  practical  value,  we 
will  consider  in  our  next  chapter. 


"Our  bodies,  in  other  words,  should  be  such  good  machines 
that  their  running  will  cause  no  creaking  or  jolting.79 — Hoxie. 


CHAPTER  V. 

THE  FOOD  UNIT  OR  CALORIE. 

Of  the  seven  food  classes  three  are  oxidized  in  the  body  and 
may  be  measured  by  the  calorie  or  heat  unit.  In  this  way  we  may 
as  easily  measure  our  body  intake  of  fuel  as 
How  Much     can  the  manufacturer  who  estimates  the  amount 
Fuel?  of  coal  necessary  to  furnish  the  energy  required 

to  run  the  machinery  of  his  plant.  Every 
ounce  of  protein,  fat,  or  carbohydrate  taken  into  the  tissues 
produces  a  definite  amount  of  heat.  Heat  can  always  be  con- 
verted into  energy. 

The  instrument  used  in  measuring  the  heat  value  of  food  is 

called  a  calorimeter,  and  simply  described  is  this: — A  double 

chamber,  in  the  inner  chamber  a  given  quantity 

The  of  food,  e.  g.  an  ounce  of  sugar;  in  the  outer 

Calorimeter     chamber  a  given  quantity  of  water  of  a  known 

temperature.     The  food  in  the  inner  chamber 

is  ignited  by  an  electric  spark.    When  the  burning  is  complete 

the  temperature  of  the  water  in  the  outer  chamber  is  taken 

and  the  increase  in  temperature  shows  the  energy  or  caloric 

value  of  that  food. 

The  amount  of  heat  required  to  raise  the  temperature  of  a 

pound  of  water  4  degrees  Fahrenheit,  or  1  degree  centigrade  is 

a  calorie.    The  slow  combustion  of  an  ounce  of  food 

The  in  the  body  tissues  will  produce  the  same  amount  of 

Calorie     heat  as  though  oxidized  rapidly  in  a  calorimeter. 

By  experiment  it  has  been  found  that  the  heat 
value  of  a  gram  of  pure  water-free  protein,  e.  g.  the  casein  of 
milk,  egg  albumen,  fibre  of  meat  is  four  calories;  of  a  gram 
of  pure  carbohydrate  as  starch  or  sugar,  four  calories;  but  of 
a  gram  of  fat  more  than  two  times  as  much,  or  nine  calories.* 


*More  accurately — 1  gram  of  protein  equals  4.1  calories;  1  gram  of 
carbohydrate  equals  4.1  calories;  and  1  gram  of  fat  equals  9.3  calories. 

29 


30  THE   HOME   DIETITIAN 

An  ounce  equals  about  thirty  grams,  therefore  multiplying  the 
above  figures  by  thirty,  gives  the  number  of  calories  per  ounce. 
Different  foods  contain  varying  amounts  of  these  oxidizable 
substances;  accordingly  the  caloric  value  of  food  stuffs  de- 
pends upon  the  amount  of  protein,  fat  or  carbohydrate  they 
contain;  e.  g.  an  ordinary  slice  of  bread  weighing  11/4  ounce, 
or  38  grams,  contains  approximately  4  grams  of  protein,  2 
grams  of  fat  and  16  grams  of  carbohydrate,  the  16  grams  re- 
maining being  water  and  cellulose. 

4  grams  of  protein  equals 16  calories 

2  grams  of  fat  equals 18  calories 

16  grams  of  carbohydrate  equals.  _  64  calories 


Total   98  calories 

Or  approximately  100  calories. 

By  a  little  study  one  may  very  easily  become  familiar  with 
the  approximate  values  of  common  foods  and  be  able  to  arrive 
at  some  conclusion  as  to  the  correctness  of  one's  daily  food 
ration  in  its  amount  and  proportion  of  food  elements.  Many 
would  be  surprised  to  find  how  far  short  their  diet  comes 
from  the  ideal  which  if  followed  would  result  in  the  maximum 
of  health  and  strength. 

It  is  very  easy  to  remember  that  one  slice  of  bread  contains 

100  food  units,  one  egg  75,  a  glass  of  milk  150,  an  average 

potato  125,  a  tablespoonful  of  average  cream 

A  Practical     about  40,  a  serving  of  cooked  cereal  75  to  100 

Application     calories,  an  ordinary  serving  of  green  and  leaf 

vegetables    25    to    50,    depending    upon    the 

amount  of  fat  or  milk  added,  average  serving  of  legumes  100 

to  150  calories;  also  that  desserts  are  higher  in  food  value, 

ranging  from  125  calories  for  a  simple  custard  or  junket  to 

350  for  one-sixth  of  a  pie.     See  table  given  below.     These  and 

many  others   in   a  short  time   become  very   familiar  to  the 

'housewife  interested  in  food  values. 


THE   FOOD    UNIT   OR   CALORIE  31 

The  amount  of  food  required  by  the  individual  varies  with 
height,  age,  sex  and  muscular  activity,  but  for  the  average  per- 
son 2000  calories  may  be  taken  as  a  working 
Food  basis.  One  above  average  height  will  need 

Requirements  more  perhaps.  Other  things  being  equal,  men 
need  about  ten  per  cent  more  than  women.  If 
engaged  in  active,  muscular  labor,  the  requirements  may  be 
2500  to  3000,  or  even  more  in  the  case  of  a  farmer,  a  lumber- 
man, or  a  soldier.  Those  of  sedentary  habits  often  do  better 
on  less  than  2000,  even  as  low  as  1500  or  1600.  This  will  de- 
pend upon  the  height,  temperament,  and  natural  tissue  activity. 

An  obese  individual  or  one  suffering  from  the  results  of  im- 
perfect oxidation,  as  manifested  in  rheumatic  joints,  high  blood 
pressure,  may  do  well  for  a  time  on  as  low  as  from  1000  to 
1200  food  units  daily,  with  marked  relief  from  symptoms  and, 
if  obese,  a  reduction  of  from  one  to  four  pounds  per  week. 

The  amount  of  protein  needed  does  not  vary  within  such 
wide  limits.  The  amount  remains  more  nearly  constant  and 
should  be  from  200  to  300  calories  in  twenty- 
How  Much  four  hours,  even  though  the  total  ration  be  low. 
Protein?  On  the  average  ration  this  would  be  about  ten 
per  cent  of  the  entire  daily  food  intake,  but  if 
one  does  well  on  the  low  ration  as  suggested  above,  the  protein 
must  not  be  reduced  proportionately  but  should  be  kept  near 
the  normal  of  at  least  200  calories;  for  the  body,  not  being 
able  to  store  this  repair  material  in  excess,  must  have  it  sup- 
plied to  it  in  regular  daily  amounts. 

The  fat  intake  should  be  from  400  to  800  food  units  per 

day.*     A  study  of  food  values  soon  makes  it  very  evident 

that  the  average  individual  takes  much 

How  Much  Fat?     more  than  this  amount  in  his  daily  food 

ration.   The  remainder  of  the  total  calor- 


*This  need  not  be  in  the  form  of  free  fat.     Many  foods  contain  a 
high  proportion  of  fat,  as  milk,  eggs,  olives,  nuts. 


32 


THE   HOME   DIETITIAN 


ies  is  made  up  of  carbohydrate.  Fat  and  carbohydrate  can  to 
an  extent  be  substituted  one  for  the  other,  but  an  excess  of  fat 
should  be  avoided.  This  we  will  discuss  in  a  later  chapter. 

The  first  of  the  following  tables  gives  the  approximate  en- 
ergy value  of  the  cooked  and  ready  to  serve  foods  commonly 
used.    An  effort  has  been  made  to  arrange  them  so 
Food         that  the  houSewife  may  be  able  to  see  at  a  glance 
Values      the  food  value  of  the  average  helping  of  the  various 
dishes  appearing  upon  her  table,  and  the  proportion 
of  protein,  fat,  and    carbohydrate  contained  in  each.     These 
percentages  are  of  the  total  number  of  food  units  and  not  of 
the  iveight.     Fractions  and  decimals  have  been  disregarded  in 
most  cases. 

Because  of  the  variation  in  recipes  for  the  same  dish,  many 
of  the  figures  in  the  following  tables  can  only  be  approximate, 
but  given  the  ingredients,  the  value  of  any  dish  may  be  esti- 
mated with  a  fair  degree  of  accuracy  by  the  use  of  table  No.  2. 
(See  page  48.)  This  table  gives  the  value  of  staple  food  stuffs, 
both  raw  and  cooked,  used  in  cooking  and  in  the  making  up  of 
various  recipes.  From  this  table  the  housewife  may  easily 
estimate  the  calories  contained  in  a  serving  of  any  dish  she 
may  prepare. 

Take  for  example  the  following  recipe: — 
Spinach  Soup 


OT: 

e? 

Carbohydrate 
Calorics  

W 

P 

Spinach  1  quart  (4  oz.)  
Onion  1  thin  slice 

Q 

.5 

26 
128 

6.5 

.5| 
12 
24 

12! 
4 

1621 
192 

27.5 
5 
200 
344 

See  p.  41 
See  p.  40 
See  p.  34 

See  p.  .U, 

Stale  bread  2  slices 

Skim  milk   1    cit 

For  6  servings  divide  by  6 

163.5 

/I  9 

370  1  576.5J 

27 

7    !     62 

96 

THE   FOOD    UNIT   OR   CALORIE  33 

Therefore  each  serving  of  soup  will  contain  96  calories,  of 
which  27  is  protein,  7  is  fat,  and  62  is  carbohydrate. 

Put  the  spinach  and  onion  through  the  meat  chopper,  follow- 
ing them  with  the  bread  to  prevent  waste.  Put  into  a  double 
boiler  with  the  milk  and  cook  until  tender.  This  is  a  rela- 
tively high  protein  dish,  over  ^4  of  the  calories  being  protein, 
and  shows  a  good  use  for  skimmed  milk  and  stale  bread. 
Try  it. 


"All  that  is  taken  into  the  stomach,  above  that  which  the 
system  can  convert  into  good  blood,  clogs  the  living  machine. 

"The  system  receives  less  nourishment  from  too  great  a  quan- 
tity of  food,  even  of  the  right  quality,  than  from  a  moderate 
quantity  taken  at  regular  periods.'9 — White. 


34 


THE   HOME   DIETITIAN 


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5  2 


CHAPTER  VI. 
A  BALANCED  RATION — PROTEIN. 

As   has  been  made  plain   in   previous  chapters,   it   is  very 
necessary  that  the  food  supply  be  correct,  not  only  as  to  total 
amount,  but  also  as  regards  its  proper  balance, 
Ample  i.  e.  it  must  contain  the  various  food  elements  in 

Supply  proper  relation  one  to  the  other  and  to  the  entire 

Important  intake.  While  this  is  true  of  all  the  food  ele- 
ments, it  is  undoubtedly  in  the  normal  adjust- 
ment of  the  protein  part  of  the  diet  that  mistakes  are 
most  often  made  and  with  the  most  serious  results.  While 
an  excess  of  fat  is  harmful,  yet  a  comparatively  small 
amount  may  not  be  deleterious  providing  it  is  of  the  right 
kind  and  the  necessary  food  units  are  made  up  in  carbohy- 
drates. But  with  the  protein,  error  may  easily  be  made  on 
either  side  and,  while  much  has  been  said  in  regard  to  protein 
in  excess,  quite  as  much  stress  should  be  laid  on  the  impor- 
tance of  getting  enough. 

Tissue  repair  being  dependent  upon  nitrogen,  it  is  obvious 
that  enough  protein  is  needed  in  the  food  to  supply  the  neces- 
sary nitrogen  to  rebuild  worn  out  cells.*  The  ideal  balance  is 

"The  normal  adult  body  should  be  kept  in  nitrogenous  equilibrium, 
i.  e.,  the  protein  intake  equal  to  the  outgo.  The  intake  is  proportion- 
ate to  the  food  ingested;  the  outgo  is  indicated  by  the  nitrogen  elim- 
inated in  the  urine,  which  can  be  determined  by  laboratory  tests.  The 
body  is  out  of  nitrogenous  equilibrium  when  the  protein  intake  is  not 
sufficient  to  replace  worn  out  tissue  as  in  cases  of  depleted  food  sup- 
ply, or  in  disease  with  insufficient  food  ingestion  or  assimilation.  Here 
thd  intake  is  less  than  the  outgo  and  if  continued  death  must  finally 
result. 

The  body  is  also  out  of  nitrogenous  equilibrium  when  protein  is 
used  not  only  to  replace  worn  out  cells,  but  also  to  construct  new 
tissue.  This  is  the  case  in  convalescence  from  wasting  disease,  as  in 
fevers,  tuberculosis,  etc.  In  these  cases  the  ingestion  is  in  excess  of 
the  elimination,  and  should  continue  so  until  a  normal  balance  is 
reached.  Normally  the  growing  child  takes  in  more  protein  than 
eliminated  because  of  continually  developing  cells  and  tissues.  Here 
again  the  body  is  out  of  nitrogenous  equilibrium,  but  necessarily  so, 
and  should  be  on  the  safe  side  of  an  ample  supply.  In  some  cases  of 
suboxidation  the  nitrogen  eliminated  is  less  than  the  amount  ingested 
because  of  an  excessive  intake  and  insufficient  activity  of  the  organs 
of  elimination.  This  lack  of  balance  is  abnormal  and  results  in 
disease. 

56 


4    BALANCED   RATION— PROTEIN  57 

the  one  that  supplies  to  the  tissues  the  amount  and  kind  of  pro- 
tein essential  for  its  specific  purpose  and  not  a  great  deal  in 
excess  of  that  amount.  Protein  cannot  be  stored  in  the  tissues 
in  excess  and  so  must  be  supplied  to  the  body  in  regular  daily 
amounts,  the  amount  needed  varying  within  much  narrower 
limits  than  that  of  fat  and  carbohydrate  and  much  less  de- 
pendent upon  varying  conditions  of  exercise. 

Unless  engaged  in  very  active  muscular  exercise,  2000  to 
2500  food  units  is  sufficient  for  the  person  of  average  height, 
and  many  leading  sedentary  lives  do  much  better 
Protein  on  from  1600  to  1800  in  twenty-four  hours.  All. 
Ration  however,  need  from  200  to  300  calories  daily  of 
Constant  protein.  If  one  requires  2000  calories  total  and 
200  calories  of  protein  the  amount  of  protein 
necessary  would  be  1-10  or  ten  per  cent  of  the  total  ration. 
But  if  an  individual  of  sedentary  habits  needs  only  1600  calor- 
ies, total,  he  would  still  need  the  200  protein  units,  making 
his  necessary  protein  121/2  per  cent.  It  is  very  important  then 
to  bear  in  mind  that  the  amount  of  protein  should  remain 
comparatively  constant  and  that  if,  for  any  reason,  the  total 
food  intake  be  low  the  protein  must  not  be  materially  reduced. 

This  is  well  illustrated  in  the  treatment  of  obesity.  If  the 
daily  amount  of  protein  be  kept  up  to  nearly  normal,  a  marked 
reduction  in  the  total  food  intake  may  be  made  without  incon- 
venience to  the  patient. 

On  a  ration  of  1000  or  1200  food  units  daily,  with  an  up- 
keep of  protein  of  from  200  to  250  calories,  a  weekly  loss  in 
weight  of  two  to  four  pounds  may  be  ac- 
An  Obesity  complished  and  the  individual  not  suffer  from 
Cure  hunger  but  maintain  his  strength  and  carry  on 

his  regular  daily  duties.  In  fact  the  body  being 
gradually  relieved  of  an  unnecessary  burden,  various  asso- 
ciated ailments  due  to  suboxidation  (See  chapter  IV)  disap- 
pear and  one  feels  well  rewarded  for  any  self-denial  necessi- 


58  THE    HOME    DIETITIAN 

tated.  Such  a  regimen  should,  however,  be  carried  out  under 
the  supervision  of  a  physician  and  often  combined  with  grad- 
uated exercise  and  tonic  baths. 

An  abnormally  low  protein  aliment  leads  to  anemia,  tuber- 
culosis, malnutrition,  nervous  exhaustion,  and  other  chronic 
and  functional  disorders. 

But  how  may  we  know  whether  or  not  our  protein  ration  is 

properly  related  to  our  total  daily  intake?     By  referring  to  the 

tables  of  food  values  as  given  in  Chapter  V 

How  to  Know     the  percentage  of  protein  in  various  foods 

may  readily  be  seen  and,  with  a  knowledge 

of  these  proportions,  the  higher  protein  foods  may  be  combined 

with  the  foods  lower  in  nitrogen  in  such  a  way  as  to  maintain 

the  necessary  protein  percentage,  thus  giving  to  the  body  this 

tissue  building  element  in  the  normal  amount. 

Those  who  partake  freely  of  meat  are  in  no  danger  of  defi- 
ciency in  protein,  their  danger  lies  in  getting  an  over  supply; 
but  vegetarians  often  make  the  mistake  of 
Overeat  and  unbalancing  their  daily  ration  so  as  to 

Undereat  at  overeat  and  to  undereat  at  the  same  time. 

The  Same  Time  Their  foods  are  often  combined  in 
such  a  way  that  it  is  necessary  for 
them  to  overeat  of  the  total  amount  in  order  to  obtain  the 
body  requirement  of  nitrogenous  food;  thus  we  frequently  find 
such  an  individual  poorly  nourished  and  unsatisfied  while  at 
the  same  time  he  suffers  the  effects  of  overeating  and  indi- 
gestion. 

In  the  preparation  of  food  the  protein  balance  is  often  dis- 
turbed by  the  addition  of  an  excess  of  fat  or  sugar  or  both. 
Take  for  example  an  Irish  potato  containing  100 
Protein  calories,  ten  calories  or  ten  per  cent  of  which 

Balance  is  protein.  Add  to  this  50  calories  of  butter. 
Disturbed  The  protein  calories  still  remaining  ten,  the 
percentage  of  protein  is  now  6%.  Likewise 


A    BALANCED   RATION— PROTEIN  59 

beans,  always  considered  a  high  protein  dish,  may  be  made 
a  medium  or  even  a  low  protein  food  by  the  addition  of  a  free 
amount  of  fat  in  their  preparation.  An  ordinary  serving  of 
oatmeal  with  whole  milk  contains  about  150  calories  of  which 
27  calories  or  18  per  cent  are  protein.  If  to  this,  50  calories 
of  sugar  are  added,  and  cream  with  its  high  percentage  of  fat 
used  instead  of  milk,  the  serving  has  been  reduced  from  a  high 
to  a  low  protein  dish,  the  amount  of  protein  being  even  as  low 
as  8  per  cent  of  the  total  food  units.  If  cream  were  used  but 
no  sugar,  the  percentage  of  protein  would  drop  to  9%-  The 
addition  of  the  cream  and  sugar  greatly  increases  the  total 
food  value  without  adding  any  protein. 

Even  the  homely  but  much  depended  upon  article  of  diet, 
bread,  has  a  goodly  proportion  of  protein,  12  to  16  per  cent. 
(See  table,  chapter  V.)  But  as  ordinarily 
Bread  as  a  eaten  with  butter,  marmalade  or  jelly  it  de- 
Protein  Food  scends  greatly  in  the  scale  as  a  protein  food. 
For  example,  one  slice  of  whole  wheat  bread 
equals  100  calories,  of  which  15  calories  are  protein.  Adding 
to  this  50  calories  of  butter,  the  total  food  value  becomes  150; 
the  protein  calories  still  15  makes  the  relation  of  protein  to  the 
total  just  10  per  cent.  Foods  served  in  this  way  may  be  most 
excellent  foods,  but  if  every  dish  is  so  prepared  that  it  con- 
tains 10  per  cent  or  less  protein  it  is  quite  evident  that  there  is 
great  danger  of  the  protein  intake  being  too  low  unless  the 
entire  food  ration  be  kept  high,  which  might  in  many  cases 
make  the  total  more  than  necessary  for  body  needs. 

Then  too  it  must  be  remembered  that  many  foods,  as 
fruit,  desserts,  sweets,  etc.,  contain  practically  no  protein  so 
that  somewhere  in  the  daily  ration  there  must  be  food  contain- 
ing much  more  than  10  per  cent  protein. 

A  farmer  who  needs  from  3000  to  3500  food  units  daily,  or 
perhaps  more,  easily  gets  his  necessary  protein  even  while 
living  on  medium  and  low  protein  foods.  He  uses 


60  THE   HOME   DIETITIAN 

up   the   excess   of   carbohydrate   and    fat    in    the  energy  he 

expends     in     his     active     labor;     but    the     one    who   needs, 

because     of     a     sedentary     life,     to     be     careful     not     to 

overeat    must    take     the     more    highly    protein 

The  Brain      foods.      Brain   workers,    or    those   who    expend 

Worker  nervous   rather   than    muscular   energy,    need    a 

comparatively  high    protein   ration   with   a   low 

total  intake.     They  must  live  on  the  higher  protein  foods. 

A  person  convalescing  from   a  wasting  disease  must  have 

ample  protein  to  rebuild  tissue,  but  often  his  digestive  organs 

are  not  equal  to  the  task  of  caring  for  a  total 

The  amount  of  2000  or  more  calories.    So  the  diet 

Convalescent      for  such  a  one  must  be  so  planned  that  the 

proportion  of  the  tissue  building  elements  be 

high  in  order  that  enough  of  this  may  be  supplied  even  though 

the  entire  daily  intake  must  of  necessity  be  lower  than  normal. 

Many  thin  people  would  gain  in  weight  more  readily  on  a 

diet  supplying  a  goodly  amount  of  protein,  with  less  of  the 

carbohydrate  and  fat  and  even  a  low  total  daily 

If  You  Are     ration,   than   on   one   in   which   the  entire   food 

Too  Thin        intake  is  pushed  to  an  extreme  degree,  imposing 

an   extra  tax  on  the  digestive   organs   in   their 

effort  to  care  for  an  excessive  amount  of  food  material  which 

never  can  be  gotten  ready  for  absorption  and  utilization  by 

the  tissues. 

There  is  another  important  phase  of  the  protein  question 

that  must  be  considered.     We  have  referred  in  chapter  II  to 

the  complex  structure  of  proteins  and  to  the  fact 

Complete      that    complete    proteins    contain    some   seventeen 

Proteins        nitrogenous     combinations     called     amino-acids. 

These  seventeen  parts  may  be  arranged  in  many 

different  ways  to  form  various  kinds  of  body  tissue.    Proteins, 

in  order  to  repair  every  kind  of  tissue,  must  contain  all  of 

these  seventeen  units  and  such  proteins  are  said  to  be  complete. 


A    BALANCED   RATION— PROTEIN  61 

There  are  other  proteins  in  which  some  of  these  important 
combinations  of  nitrogen,  or  "building  stones,"  are  missing 
and  so  are  incomplete.  Some  of  the  important  ammo-acids 
are,  tyrosin,  trytophan,  leucin,  lysin,  glycocoll,  cystin,  histidin, 
and  arginin. 

It  is  quite  evident  then  that  all  proteins  are  not  of  equal 
value  to  the  body  and  that  a  diet  may  be  deficient  in  the  quality 
of  its  protein  as  well  as  in  the  quantity.  While 
Quality  this  question  is  not  yet  well  understood,  yet  as 

As  Well  the  result  of  animal  experimentation  some- 

As  Quantity  thing  of  the  nature  of  the  various  food  proteins 
has  been  ascertained.  For  example,  it  has 
been  shown  that  some  proteins  will  maintain  but  will  not  induce 
growth.  Rats  fed  on  corn  fail  to  grow,  but  develop  properly  if 
their  diet  is  supplemented  by  casein  of  milk,  egg  yolks,  the 
proteins  of  other  grains  as  the  glutenin  of  wheat,  glycenin  from 
the  soy  bean,  globulin  from  squash  seed,  globulin  from  cotton 
seed,  excelsin  from  Brazil  nuts,  and  globulin  from  maize  or 
corn.* 

It  has  been  found  that  an  animal  does  not  thrive  if  fed  on  a 
single  cereal  grain  even  though  the  amount  of  protein  be 
theoretically  correct  and  the  total  food  units  be 
Grain  sufficient.  This  seems  to  be  due,  in  part  at  least,  to 

Proteins  the  fact  that  many  of  the  grain  proteins  are  in- 
complete. This  does  not  mean  that  grains  are  not 
good  foods,  but  simply  that  the  diet  must  be  varied  enough  so 
that  incomplete  proteins  may  be  supplemented  by  complete 
proteins  or  with  proteins  supplying  the  missing  links. 

'Quoting  from  L.  B.  Menclal,  who  has  done  much  work  along  this 
line:  "When  the  gliadin  of  wheat,  a  prominent  protein  of  this  seed, 
is  fed  as  the  sole  protein,  adult  animals  are  suitably  maintained;  but 
growing  animals  cease  to  increase  in  body  weight,  remaining  in  nutri- 
tive equilibrium  without  growth  unless  the  amino-acid  lysin  is  added 
to  the  gliadin  food.  Thereupon  growth  is  promptly  resumed.  The 
explanation  becomes  apparent  in  the  fact  that  gliadin  is  almost  en- 
tirely devoid  of  the  amino-acid  lysin;  and  inasmuch  as  this  is  obviously 
needed  for  new  protein  construction,  growth  can  not  proceed  until  the 
missing  unit  is  supplied.  Again  zein,  the  most  conspicuous  protein  of 


62  THE   HOME   DIETITIAN 

Two  proteins  both  incomplete  may  be  deficient  in  different 
ways  so  that  the  combination  of  two  or  more  incomplete  pro- 
teins may  be  sufficient  to  supply  all  the  nitro- 
Combination     genous  combinations  and  thus  make  a  corn- 
Important          plete  protein  food.f 

A  monotonous  diet  of  grain  being  also 
deficient  in  alkaline  salts  (see  footnote,  page  27)  and,  as  or- 
narily  prepared,  lacking  in  certain  vital  substances  called 
vitamines  by  Funk,  care  must  be  taken  that  these  be  supplied 
in  other  ways.  (See  Chapter  IX.) 

A  single  grain  usually  contains  more  than  one  protein  as, 
e.  g.  wheat  with  its  gliadin,  a  protein  that  will  maintain  body 
weight,  and  its  glutenin,  one  which  will  stimu- 
The  Protein    late  growth,  and  while  zein  a  prominent  protein 
Of  Corn  of  corn  is  unable  to  even  maintain  the  body,  yet 

corn  also  contains  another  protein  called  globu- 
lin which  will  maintain  and  even  cause  growth.  If  intelli- 
gently combined  with  other  foods,  corn  is  a  valuable  addition 
to  the  dietary.  It,  however,  could  not  be  depended  upon  as  a 
sole  source  of  protein.  It  is  interesting  to  note  that  the  protein 
of  green  vegetables  will  supplement  the  protein  of  corn. 

The  proteins  of  meat,  milk,  and  eggs  have  been  found  to  be 
complete  in  themselves.  Accordingly  a  diet  of  grains  and 
milk  is  a  complete  food  in  so  far  as  its  proteins  are  con- 
cerned. Recent  experiments  have  shown  that  the  protein  of 
the  peanut  and  the  soy  bean  are*  of  very  good  character. 

the  maise  kernel,  fails  to  yield  either  lysin  or  tryptophan  or  glycocoll, 
and  accordingly  is  entirely  inadequate  to  meet  the  nitrogenous  needs 
of  the  animals  in  respect  to  either  maintenance  or  growth.  It  may 
be  fed  in  the  greatest  abundance,  yet  the  animals  decline  in  health 
unless  the  zein  is  supplemented  by  some  more  perfect  protein.  If  the 
amino  acid  tryptophan  is  added  to  the  imperfect  maise,  protein  main- 
tenance of  body  weight  without  growth  is  promptly  established.  .  .  . 
If  both  tryptophan  and  lysin  are  added  to  the  zein,  the  diet  thereupon 
becomes  suitable  for  growth." — Journal  of  American  Medical  Associa- 
tion, Sept.  5,  1914. 

fThe  proteins  of  the  pea  or  bean,  when  taken  as  the  sole  source  of 
nitrogen,  are  of  very  low  biologic  value,  and  they  will  not  supple- 
ment the  protein  of  corn  though  they  improve  the  protein  of  wheat. 
Bean  protein  will  not  supplement  those  of  oat,  though  pea  proteins 
and  oat  proteins  are  said  to  supplement  each  other. 


A    BALANCED   RATION— PROTEIN  63 

Again  we  would  emphasize  the  need  for  a  knowledge,  by  the 
vegetarian,  of  foods  and  their  values  that  the  meatless  diet  may 
not  prove  to  be  a  deficient  one.     A  complete  diet 
Know      without  the  use  of  flesh  food  is  very  possible  and  a 
Foods      great  advantage,  but  care  must  be  taken  that  intelli- 
gent combinations  be  made  and  that  monotony  be 
avoided.     Green  vegetables  and  fruits  supply  many  elements 
lacking  in  grains  and  with  a  knowledge  of  food  values  and 
an  intelligent  daily  variation  in  foods  served. 
Avoid  one  need  be  in  no  danger  of  limiting  his  diet 

Monotony  to  one  deficient  either  in  quantity  or  quality  of 
protein.  But  how  important  that  the  housewife 
be  educated  along  these  lines  and  so  be  understandingly  effi- 
cient as  she  carries  on  the  important  work  of  supplying  the 
family  table. 

Following  are  grouped  some  of  the  more  important  staple 
protein  foods  in  such  a  way  as  to  show  at  a  glance  those  having 
the  highest  proportion  of  the  nitrogenous  element.*  With 
these,  many  attractive  dishes  may  be  prepared  and,  as  meat 
substitutes,  supply  the  necessary  protein. 

*The  percentages  of  protein  in    these    tables    are    of    the    total 
food  values  and  not  of  the  weight. 

CLASS  1. 

Very  high  protein  foods.  (Foods  of  high  total  food  value 
of  which  the  protein  is  above  20%.) 

Percentage   of 
Food —  Protein. 

Beans,  Lima 21 

Beans,  Navy 25 

Beans,  kidneys  or  pink 28 

Beans,  Soyf 32 


t"Soy  beans  introduced  in  the  U.  S.  more  than  100  years  ago  pri- 
marily for  use  as  a  forage  crop,  are  in  reality  one  of  the  most  nutri- 
tious of  the  legumes  when  used  as  human  food,  according  to  special- 
ists of  the  U.  S.  Department  of  Agriculture.  .  .  .  Since  they  fur- 
5 


64  THE   HOME   DIETITIAN 

Percentage   of 
Food —  Protein. 

Buttermilk   _.._  .__  23 

Cottage  Cheese 33 

Eggs   33 

Gluten  Meal  or  Flour  (40%) 40 

Lentils    27 

Meat,  lean  33%  to  100 

Nuttolene  29 

Peas    25 

Protose 46.5 

Skimmed  Milk 37 

CLASS  2. 

High  Protein  Foods.     (Foods  with  high  total  food  value  of 
which  the  protein  is  from  15  to  20%.) 

Percentage   of 
Food —  Protein. 

Bread — wholewheat    16 

Gluten  Meal  or  Flour  (20%) 20 

Granola    15 

Granuto    17 

Milk   (whole)  19 

Oatmeal    _-___  18 

Peanuts 20 

Rice  (whole)   16 

CLASS  3. 

Medium  Protein  Foods.     (Foods  with  high  total  food  value 
of  which  the  protein  is  from  11  to  15%.) 

Percentage   of 
Food —  Protein. 

Almonds    13 

Bread — rye    14 

nish  proteins  and  valuable  fat  they  are  especially  important  to 
turn  to  as  an  emergency  addition  to  the  usual  dietary  or  as  a  substi- 
tute for  other  foods  furnishing  protein  and  fat.  Moreover,  the  fact 
that  they  contain  no  starch  makes  them  valuable  for  invalids  who 
cannot  eat  starchy  foods."— Food  thrift  series  No.  2,  U.  S.  Department 
of  Agriculture. 


A    BALANCED   RATION —  PROTEIN  65 

Percentage  of 

Food—  Protein. 

Bread— white    13 

Bread — graham 13.5 

Cracked  Wheat 13 

Cream  of  Wheat  or  Farina 12 

Macaroni    13 

Shredded  Wheat  Biscuit 12 

Wheat  Flakes 14 

CLASS  4. 

Foods  with  low  total  food  value  of  which  a  high  propor- 
tion is  protein.*     See  Chapter  IX. 

Percentage  of 

Food —  Protein. 

Asparagus    32 

Beets 24 

Cabbage 50 

Carrots 14 

Cauliflower . 55 

Celery 24 

Cucumbers 20 

Egg  Plant 21 

Greens — beet — dandelion,  etc. 28 

Lettuce   25 

Radishes 18 

Spinach    32 

String  Beans 40 

Tomatoes   21 

Turnips    20 


"Complete  proteins,  or  proteins  containing  all  of  the  tissue  build- 
ing stones,  are  found  in  the  foods  of  Class  4  as  well  as  in  the  outer 
layer  of  all  other  vegetables,  the  outer  layer  and  germ  of  grain,  and  in 
milk,  eggs,  and  meat. 


CHAPTER  VII. 
A  BALANCED  RATION — FAT 

Fat  makes  up  an  important  part  of  the  dietary.     It  is  fuel 
for  the  body  in  a  concentrated  form.     It  contains  carbon,  hy- 
drogen, and  oxygen  and,  with  the  car- 

A  Concentrated  Fuel  bohydrates,    furnishes    heat    and   en- 
ergy*  in   its  oxidation  in  the  body. 

Ordinarily  about  %  to  1/3  of  the  food  supply  should  be  fat 

or  from  600  to  800   calories.     Under  conditions  where  the 

body  fires  need  to  burn  more  brightly,  as  in  cold 

How  Much    climates  or  in  excessive  exercise,  the  body  needs 

Fat?  more  fuel  and  so  can  utilize  and  take  care  of 

more  of  this  concentrated  food.f 

However,  the  menu  of  the  average  family  contains  much 
more  of  this  food  element  than  the  1/3  given  as  the  normal  pro- 
portion. Instead  of  600  or  800  calories,  the 
An  Excess  amount  usually  runs  up  to  more  than  1000  calor- 
ies. Four  hundred  to  600  food  units  of  butter 
alone  may  be  daily  consumed  by  the  one  who,  not  realizing 
the  need  for  a  more  nearly  balanced  ration,  carelessly  follows 
his  inclination  in  this  respect.  When  to  this  is  added  the  fatty 
seasonings  in  the  other  foods  served,  the  normal  fat  content  of 
such  foods  as  olives  and  nuts,  legumes  and  grains,  cream  and 
milk,  the  excess  of  fat  not  only  tends  to  bring  the  total  food 
ration  far  above  the  normal,  but  often  overwhelms  the  diges- 


*The  three  common  classes  of  fat  are,  stearin,  palmatin  and 
olein.  Stearin  (C  57  HUo  O0)  makes  up  a  large  part  of  beef  and  mut- 
ton tallow,  and  having  a  higher  melting  point  than  the  other  fats,  is 
in  a  solid  form  at  ordinary  temperatures.  Palmatin  (C5i  Hj*  O6)  is 
found  in  human  fat,  in  all  animal  fats  and  to  an  extent  in  vegetable 
fats.  Olein  (C57  Hi04  O6) ,  having  a  low  melting  point  and  so  in  the 
form  of  oils,  is  found  to  a  greater  extent  in  vegetable  fats  as  in  olive 
and  cotton  seed  oils. 

fRecent  scientific  investigation  goes  to  show  that  of  the  vita- 
mines  essential  for  life  some  are  soluble  in  fat  and  of  the  fats  in- 
cluded in  the  diet  some  should  be  in  such  form  as  to  ensure  the  pro- 
vision of  this  valuable  vitamine.  (See  chapter  IX,  page  83.) 

66 


A    BALANCED   RATION  — FAT  67 

live  tract  and  tissues  with  an  amount  of  fat  far  exceeding  the 
ability  of  the  body  to  properly  utilize  and  eliminate. 

Recent  calculations  show  that  the  average  consumption  of 
fat  per  capita  a  day  in  the  U.  S.  is  150  grams,  which  equals 
1350  calories  daily.  (See  page  29.)  While 
Average  Hoover  reports  that  during  his  two  years'  experi- 
Per  Capita  ence  in  Belgium  the  ration  allowed  contained 
40  grams  or  360  calories  of  fat,  60  grams  or 
240  calories  of  protein  and  300  grams  or  1200  calories  of  car- 
bohydrate, making  a  total  of  1800  food  units  daily.  This  was 
found  entirely  sufficient  for  the  entire  population  except  for 
adolescent  children,  for  whom  an  extra  allowance  of  fat  was 
made.  Surely  the  difference  between  the  360  fat  units  actually 
required  and  the  1350  used  by  the  American  people  represents 
a  great  excess  in  the  use  of  this  kind  of  food. 

Fat  is  supplied  to  us  in  two  forms:  free  fat  and  combined. 
Combined  fat  is  found  in  nuts,  olives,  grains  and  in  le- 
gumes, especially  the  soy  bean.  It  is  also 
Fat  Free  found  in  other  vegetables  and  in  some  fruits, 

And  Combined  as  the  alligator  pear.  Fat  is  not  found  in 
nature  as  a  free  fat,  but  by  mechanical  proc- 
esses can  be  isolated.  So  we  have  butter,  oils,  free  animal  fats 
as  suet,  tallow,  lard,  etc.  The  fat  of  cream  is  in  an  emulsified 
form  and  is  not  a  free  fat  until  it  is  made  into  butter. 

Tht  fat-soluble  vitamine  (See  Chapter  IX)  is  found  in 
milk,  eggs,  and  butter,  and  also  in  green  vegetables.  In  this 
respect  it  becomes  largely  a  question  of  quality  rather  than  of 
quantity,  and  while  vegetables  can  not  be  said  to  supply  fat  to 
any  great  extent,  yet  they  contain  a  sufficient  amount  to  hold 
in  solution  this  valuable  vitamine. 

Taking  a  hint  from  nature  it  would  seem  that  the  plan 
was  not  for  our  food  to  contain  fat  in  a  free  state,  but  in  a 
form  which  could  more  readily  mix  with  the  digestive  juices. 


68  THE   HOME   DIETITIAN 

In  the  stomach  an  excess  of  free  fat,  by  lubricating  the  food 
and  thus  preventing  its  mechanical  action,  hinders  the  flow 
of  gastric  juice  and  also  interferes  with  the  thorough  mixture 
of  the  digestive  fluid  with  the  stomach  contents. 

All  free  fat  must  be  thoroughly  emulsified  before  it  can  be 
digested  or  before  the  digestion  of  other  food  elements  can  be 
accomplished.  This  process  of  emulsification 
Digestion  takes  place  in  the  intestine  and  until  it  is  accom- 
Hindered  plished  all  digestion  is  to  a  greater  or-less  degree 
hindered.  This  is  particularly  true  of  protein. 
The  oily  coating  about  the  protein  particles  hinders  the  action 
of  intestinal  fluids  on  the  protein,  thus  furnishing  another  fac- 
tor in  the  causation  of  intestinal  putrefaction  and  auto-intoxica- 
tion. This  stagnation  also  allows  the  fat  itself  to  become 
rancid,  producing  products  irritating  to  the  mucous  lining. 

After  fat  is  digested  and  absorbed  it  should  be  completely 

oxidized  into  carbon  dioxide  (C  02)   and  water  (H2  0)   with 

resulting  heat  production  and,  as  carbon  dioxide 

Fat  and  water,  eliminated  through  the  lungs,  skin 

Metabolism  and  kidneys.     If  more  fat  is  ingested  than  can 

be  oxidized  into  C  02  and   H2  O,  one  of  two 

things  happens:  either  the  excess  is  laid  up  as  fat  in  the  tissues 

with  perhaps  resulting  obesity,  or  an  attempt  is  made  to  throw 

off  the  excess  in  an  imperfectly  oxidized  form  and  again  we 

have  a  "stove  that  smokes." 

Fatty    acids    are    combinations    of    carbon,    hydrogen,    and 

oxygen  into  which  the  complex  fat  molecule  is  broken  up  on 

its   way   to    complete   disintegration.     To   an   extent 

Fatty       they  are  formed  normally  in  the  process  of  fat  diges- 

Acids      tion.     Abnormally  they  are  formed  when  fats  become 

rancid  either  on  the  pantry  shelf  or  in  the  digestive 

tract  as  the  result   of  delayed  digestion.     The  subjection  of 

fats  to  extreme  heat  as  in  frying  also  results  in  the  formation 

of  fatty  acids. 


A    BALANCED   RATION  — FAT  69 

If  in  connection  with  metabolism  the  oxidation  of  fats  is 

incomplete,  the  process  often  stops  at  the  fatty  acid  stage  and 

in  this  form  the  body  seeks  to  eliminate  them.* 

Eczema      The  excretion  of  these  products  of  an  imperfect 

Pimples      metabolism  takes  place  through  the  skin  and  mu- 

Catarrh       cott&  membranes   and,   because  of  their  irritating 

action,  they  increase  the  tendency  of  a  susceptible 

skin  to  eczema,  acne,  pimples,  boils,  etc.,  and  of  the  mucous 

membranes  to  catarrh. 

This  result  is  often  made  the  more  probable  because  of  the 
accompanying  intoxication  resulting  from  the  intestinal  stasis 
(stoppage)  brought  on  or  increased  by  the  presence  of  a  large 
amount  of  free  fat  in  the  intestinal  canal. 

These    conditions    of    irritation    are    increased    if    before 

fats  are  eaten  they  are  broken   up   by  heat  into   these  same 

fatty  acids,  as  happens  in  most  frying  and  cooking 

Frying    at  extreme  heat.f  This  decomposes  the  fat  so  that  it 

at  once  manifests  its  irritating  properties  as  it  reaches 

the  delicate  lining  of  the  stomach;  and  at  the  same  time  the 

coating  of  fat  which  the  food  receives  in  frying  greatly  hinders 

the  mixing  of  the  gastric  juice  with  the  food  particles. 

So  it  is  important  that  in  our  dietetic  program  which  is  to 

make  for  health  our  plan  should  be,  first — to  properly  balance 

our  daily  fat  ration,  second — to  eat  the  minimum 

The  Ideal     amount  of  free  fat  and,  third — to  eliminate   as 

far  as  possible  the  use  of  fried  or  greasy  foods. 

An  ample  amount  of  fat  can  be  supplied  the  body  in  the  form 

of  olives  and  nuts  and  in  other  combined  forms  without  the 

use  of  fat  in  a  free  state.     It  should  be  remembered  that  the  fat 


*This  excess  of  fatty  acids  in  the  blood  may  be  a  factor  in  the  pro- 
duction of  a  lessened  alkalinity  of  the  body  fluids,  often  spoken  of  as 
acidosis.  (See  page  27.) 

fThe  peanut  as  it  is  ordinarily  prepared  for  the  market  loses  much 
of  its  dietetic  value.  The  roasting  at  a  high  temperature  to  a  certain 
extent  decomposes  the  fat  of  the  nut,  thus  lessening  its  digestibility. 
Peanuts  would  serve  a  better  purpose  as  a  food  if  they  were  pre- 
pared by  boiling  or  baking  as  are  other  legumes. 


70  THE   HOME   DIETITIAN 

taken  in  olives  can  be  utilized  by  the  body  to  much  better  ad- 
vantage than  if  taken  as  olive  oil.  For  those  who  need  for  a 
time  an  extra  amount  of  concentrated  food,  cream  may  be 
taken  with  advantage,  but  this  can  easily  be  overdone. 

Whenever  fat  is  used  as  seasoning  it  is  much  better  to  add 
it  after  the  food  has  been  removed  from  the  fire  so  that  it  may 
not  be  subjected  to  intense  heat.  The  addition  of  fat  to  vege- 
tables greatly  lessens  their  digestibility  and  if  cooked  property, 
it  is  surprising  how  palatable  such  foods  may  be  without 
the  addition  of  butter  or  oil.  (See  recipe  number  51,  Chap- 
ter XXII.) 

It  is  a  fact  worthy  of  mention  that  the  vegetable  oils,  espe- 
cially olive  oil,  are  not  so  quickly  broken  up  into  fatty  acids 
as  are  animal  fats,  more  particularly  butter.  Butter  being 
rather  unstable,  quickly  becomes  rancid  and  soon  decomposes 
when  subjected  to  heat.  For  this  reason  it  is  not  ideal  for  the 
seasoning  of  cooked  foods  and  should  be  used  carefully.  This 
with  the  fact  that  disease  of  animals  is  rapidly  on  the  increase 
makes  the  question  of  the  free  use  of  butter  one  not  only  of 
economy,  but  also  of  health. 

Instead  of  the  excessive  use  of  fats  and  oils  in  frying,  equally 
satisfactory  results  may  be  obtained  by  braising  or  broiling, 
using  only  enough  fat  to  slightly  oil  the  pan. 
To  Fry  Even  an  egg  may  be  "fried"  without  grease  by 
Without  dropping  it  on  a  perfectly  smooth  hot  iron  skillet 
Grease  or  on  a  soapstone  griddle. 

With  a  little  interest  and  care  we  will  find  it 
possible  and  quite  as  easy  to  prepare  our  foods  in  a  way  that 
will  yield  results  in  added  health,  and  at  the  same  time  satisfy 
the  most  epicurean  taste. 


CHAPTER  VIII. 

CARBOHYDRATES — THEIR  PLACE  IN  THE  DAILY  RATION. 
The  total  food  ration  being  kept  near  normal  limits  and 
fat  and  protein  taken  in  proper  amounts,  the  question  of 
the  proportion  of  carbohydrate  obviously  takes  care  of  itself; 
but  there  are  a  few  things  in  regard  to  this  important  fuel  food 
that  should  be  kept  in  mind. 

The  great  bulk  of  food  is  carbohydrate,  one  of  the  seven 
great  food  classes.  To  this  class  belong  starch,  sugar  and 
cellulose.  Cellulose  is  not  digested  and  serves 
Cellulose  merely  as  bulk,  but  when  acted  upon  by  strong 
acids  it  may  be  changed  from  cellulose  to  starch ; 
from  starch,  through  the  stages  of  dextrin  and  maltose,  to  glu- 
cose the  simple  sugar  which  all  digestible  carbohydrate  be- 
comes before  it  is  absorbed  from  the  intestinal  tract.  All  plant 
fibre  is  cellulose,  the  woody  framework  of  trees,  and  even 
cotton.  A  story  is  told  of  a  man  who  took  a  dirty  shirt  which 
had  been  worn  by  a  tramp  and,  after  washing  it,  put  it  through 
various  chemical  processes  which  changed  it  from  the  cellulose, 
which  it  really  was,  into  glucose  from  which  he  made  a  de- 
licious confection.  However  the  digestive  tract  can  not  digest 
cellulose,  so  it  passes  through  unchanged,  simply  serving  as  a 
broom  to  keep  the  bowel  clean  and  as  bulk  upon  which  this 
muscular  tube  can  exercise  itself. 

All  sugar  is  at  first  starch.     Unripe  fruit  contains  starch 
rather  than  sugar,  but  as  the  fruit  ripens  the  starch  is  changed 
to  fruit  sugar  and  this  sugar  is  the  simple  form  of 
Starch    carbohydrate    which    requires    no    digestion    and    is 
known  by  the  names,  glucose  and  dextrose.    In  vege- 
tables starch  is  stored  up  in  the  plant,  only  a  small  portion  of 
it  becoming  sugar.     The  carbohydrate  of  grains  is  mostly  in 
the  form  of  starch.     Certain  foods  such  as  the  Irish  potato, 
polished  rice,  white  bread  contain  a  large  proportion  of  carbo- 

71 


72  THE   HOME   DIETITIAN 

hydrate  in  the  form  of  starch  and  are  often  spoken   of  as 
starchy  foods. 

The  important  difference  in  these  forms  of  carbohydrate  is 
that  the  starch  must  be  changed  into  sugar  during  the  process 
of  digestion.     Sugars  may  be  classified  as:    Dextrin, 
Sugar     Maltose,  Sucrose,  Glucose  (or  dextrose)   and  Laevu- 
lose  (see  footnote,  page  74).     The  formation  of  dex- 
trin is  the  first  step  in  the  process  of  the  change  of  starch  into 
sugar.     (See  page  12.)     Maltose  is  the  next  step.    It  is  formed 
in  the  malting  of  grains,  during  thorough  mastication,  and  in 
the  intestine  where  the  process  of  starch  digestion  is  completed 
by  the  action  of  the  amylopsin  of  the  pancreatic  juice. 

Cane  sugar   or  sucrose  is  the  most  complex  sugar.     It   is 

formed  in  plants  such  as  the  sugar  cane,  the  maple,  and  the 

sugar  beet.     In  the  process  of  digestion  it  is 

A  Complex      changed  into  the  absorbable  glucose.*     Honey 

Sugar  is  a  combination  of  cane  sugar  and  fruit  sugar, 

and  because  of  its  content  of  predigested  fruit 

sugar  it  has  an  advantage  as  a  food  over  the  pure  cane  sugar. 

The  process  of  digestion  completed,  carbohydrate  is  absorbed 

in  the  form  of  glucose.     It  is  then  changed  in  the  liver  to  a 

form  called  glycogen  and  is  dealt  out  to  the  body 

Glycogen     as  it  is  needed. 

In  the  tissues  the  oxidation  of  sugar  produces 
heat  and  energy,  and  it  is  eliminated  as  carbonic  acid  gas 
(C  0,)  and  water  (H2  0).  Normally  a  certain  amount  of 

carbohydrate  is  changed  over  into  fat  and  depos- 
A  Reserve  r    ,  ,. 

ited  in  the  tissues  as  reserve  fuel.     In  this  re- 
spect carbohydrate  and  fat  differ  from  protein  in 
that  protein  can  not  be  stored  as  reserve  for  future  use. 

*The  chemical  formula  for  starch  is  (C«  HI,,  O.-,)n,  for  dextrin  (Ca 
HIO  O.-,)n,  for  maltose  Cis  H22  On,  for  cane  sugar  Cio  H*.  On,  for  dex- 
trose or  glucose  C6  Hr.-  O«.  The  change  from  starch  into  sugar  may 
be  represented  by  the  following  chemical  equation:  2  (C«  Ht(>  O.)  + 
Ho  O  —  Cio  N22  Ou.  or  maltose.  The  change  from  maltose  or  from 
cane  sugar"  as  the  case  may  be,  into  the  simple  sugar  glucose,  is 
shown  by  the  following:  Cj->  t1™>  On  (maltose)  +  H«O  (water)  = 
CeHjsOao  (glucose)  +  CoHfOe  (glucose)  or  two  molecules  of  glucose. 


CARBOHYDRATES  73 

In  cases  of  suboxidation  due  to  lack  of  exercise  or  where  the 
food  intake  is  in  excess  of  body  demand,  this  storing  of  the 
carbohydrates  in  the  form  of  fat  may  become  excessive  und 
obesity  result. 

Diabetes  is  an  abnormal  condition  in  which  the  oxidation  of 
sugar  is  interfered  with  and  sugar,  instead  of  being  used  by  the 
tissues,  is  dealt  with  by  the  blood  as  a  foreign  sub- 
Diabetes  stance  and,  eliminated  by  the  kidneys  as  glucose, 
is  found  as  such  in  the  urine.  This  metabolic  dis- 
order is  not  well  understood,  but  is  probably  due  to  some 
abnormality  in  the  internal  secretions  which  govern  the  oxida- 
tion processes. 

One  great  harm  resulting  from  an  excess  of  food  containing 
starch  is  in  the  extra  tax  placed  upon  the  digestive  tract  be- 
cause of  the  amount,  of  digestion  required  by 
Starchy  Food  starch,  mastication  so  often  being  incomplete. 
In  Excess  The  increased  length  of  digestion  time  may 

mean  fermentation  with  the  formation  of  irri- 
tating acids  and  gases  which  distend  the  bowel  and  prevent 
peristalsis,  thus  causing  distress  and  flatulence. 

This  dietetic  error  is  often  a  mistake  made  by  vegetarians, 
who,  not  understanding  how  to  balance  their  daily  ration,  take 
an  excess  of  starch  in  their  effort  to  get  enough  food.  Starchy 
foods  are  often  devitalized  foods  (See  chapter  IX),  another 
reason  for  a  tendency  toward  sluggishness  in  the  process  of 
their  digestion.  Well  cooked  rice,  however,  because  of  the 
mechanical  ease  with  which  it  mixes  with  the  gastric  fluids,  is 
easily  digested.  As  browned  or  dextrinized  rice  (See  recipe 
21)  it  becomes  one  of  the  most  easily  digested  of  foods. 

The  individual  who  has  a  good  digestion  may  eat  a  large 
amount  of  starchy  food  and  suffer  no  inconvenience,  save  per- 
haps an  increase  in  avoirdupois.  This  increase  in  weight  is, 
however,  more  liable  to  be  the  result  when  an  excess  of  sugar 
or  fat  is  taken. 


74  THE  HOME  DIETITIAN 

The  amount  of  cellulose  well  tolerated  by  the  digestive 
tract  all  depends  on  the  inherent  strength  of  its  muscular  wall. 
Some  can  take  a  large  amount  of  bulky  food; 
Roughage  others  find  food  containing  much  cellulose  diffi- 
cult of  digestion.  All,  however,  need  a  certain 
portion  of  cellulose  or  "roughage"  to  stimulate  the  bowel  to 
its  normal  muscular  activity.  Much  depends  on  the  prepara- 
tion of  the  food,  the  time  spent  in  eating  it,  and  the  thorough- 
ness with  which  it  is  masticated.  With  thorough  mastication 
many  of  the  bulkier  foods  ordinarily  considered  indigestible 
may  be  well  taken  and  properly  handled  by  the  digestive  tract. 

The  form  of  carbohydrate  which  as  food  places  the  least  tax 
upon  the  digestive  organs  is  dextrose,  this,  as  we  have  seen, 
requiring  no  digestion.  This  is  found  in  fruit  as  fruit 
Fruit  sugar.*  So  in  fruit  we  have  a  naturally  predigested 
Sugar  food  together  with  cellulose  which  by  reason  of  its 
bulk  is  a  natural  laxative.  The  exquisitely  flavored 
acid  of  fruit  which  adds  so  much  to  its  desirability  is  not  only 
an  appetizer  and  a  delight  to  the  palate,  but  has  a  definite  dis« 
infectant  action  in  the  digestive  canal.  It  lessens  bac- 
Fruit  terial  activity  in  the  mouth,  sweetens  the  stomach, 
Acid  helps  to  check  intestinal  fermentation  and  putrefac- 
tion and  thus  markedly  lessens  the  formation  of 
poisons  resulting  from  germ  activity  in  the  alimentary  tract. 
It  is  well  known  that  the  acid  fruits  such  as  the  lemon,  orange, 
and  grape  fruit  help  to  clear  up  a  coated  tongue,  sweeten  the 
breath  and  are  good  for  a  "torpid  liver"  and  "biliousness." 
The  bitter  principle  in  grape  fruit  is  said  to  act  particularly  on 
the  liver. 

The  fruit  acid  is  a  direct  stimulant  to  the  gastric  and  in- 
testinal glands,  increasing  the  flow  of  digestive  juices.  It 
also  stimulates  the  muscular  wall  of  the  stomach  and  bowel, 

*Fruit  sugar  is  made  up  principally  of  glucose  or  dextrose  and  a 
closely  related  sugar  of  practically  the  same  chemical  composition 
called  laevulose. 


CARBOHYDRATES  75 

thus  in  every  way  increasing  digestive  activity.  For  those  who 
can  not  take  much  cellulose  the  fruit  juices  are  a  great  help  by 
reason  of  their  natural  laxative  action. 

The  good  influence  of  this  delightful  food  does  not,  however, 
stop  here  but  is  felt  in  an  effective  way  after  it  is  taken  into 
the  blood.  The  food  value  of  the  fruit  fills  a  definite  place  as 
fuel  in  the  body  oxidation  processes,  but  it  is  in  the  effect  of 
the  acid  upon  the  blood  that  the  most  beneficial  action  is  ob- 
tained. 

The  acid  of  the  fruit  is  in  the  form  of  acid  salts.  These  in 
the  normal  chemical  processes  of  digestion  are  changed  into 
the  alkaline  carbonates  which  render  the  blood 
A  Cure  for  more  alkaline.  This  is  a  very  desirable  and 
Rheumatism  necessary  result,  for,  in  counteracting  the  acid- 
ity resulting  from  protein  wastes,  it  helps  to 
maintain  the  normal  alkaline  reaction  of  the  blood  and  thus 
tends  to  neutralize  the  conditions  associated  with  lessened  alka- 
linity as  found  in  rheumatism,  gout,  etc.  (See  chapter  IV, 
page  27.) 

It  was  thought  for  years  that  fruit  increased  a  tendency 

toward  rheumatism,  but  we  know  now  that  this  is  not  the  case 

but  that  most  fruits  lessen  this  tendency  and  so 

Nature's       are  among  the  best  rheumatic  cures.*    Fresh  fruits 

Medicine      are  also   full   of  vitamines   which   adds  greatly 

to  their  healthfulness,  and  for  all  these  reasons 

fruit  might  well  be  considered  nature's  medicine. 

Some  with  catarrhal  stomachs  find  that  they  do  not  take  fruit 
well  because  of  an  irritated  condition  of  the  mucous  membrane 
brought  on  by  some  other  cause.  In  this  condition  the  stomach 
lining  cannot  bear  even  the  normal  stimulation  of  the  fruit 
acid  and  its  cellulose.  The  trouble  is  not  with  the  fruit  but 
with  the  primary  state  of  gastric  irritation. 

"The  exceptions  to  this  are  the  grape,  the  prune,  the  plum  and  the 
cranberry.  They  do  not  affect  the  alkalinity  of  the  blood  as  do  the 
other  fruits,  e.  g.  the  apple,  the  orange,  the  lemon,  grapefruit,  etc. 


76  THE   HOME   DIETITIAN 

In  some  others,  due  to  abnormal  nervous  excitation  or  nat- 
urally irritable  mucous  lining,  an  excessive  amount  of  the  nor- 
mal acid  of  the  stomach  is  secreted,  and  the  already  irritated 
mucous  membrane  does  not  seem  to  bear  well  the  addition  of 
any  more  acid  even  though  it  be  the  normal  acid  prepared  by 
nature  for  us  as  food.  However,  even  in  these  abnormal 
states,  there  is  usually  some  way  by  which  fruits  or  fruit  juices 
can  be  taken  and  many  of  these  persons  do  well  if  they  eat 
fruits  alone,  not  trying  to  combine  them  with  other  foods. 

Fresh  fruits  are  more  easily  digested  when  eaten  without 
cane  sugar.  When  sugar  is  added  to  stewed  fruits  it  should 
be  cooked  with  the  fruit.  In  this  way  the  heat  and  fruit  acid 
tend  to  change  the  cane  sugar  into  the  simple  predigested  dex- 
trose which  results  in  a  more  natural  and  more  easily  digested 
combination. 

In  spite  of  the  abundance  of  the  natural  predigested  sugar  it 
is  in  the  form  of  cane  sugar  extracted  from  its  various  sources 
and  served  often  in  its  concentrated  form  that  a  large  part  of 
sugar  is  ingested.  Cane  sugar  requires  digestion.  This  does 
not  take  place  until  late  in  the  digestive  process  when  the  food 
has  traversed  a  large  part  of  the  digestive  canal.  This  delay 
often  results  in  fermentation,  especially  when  the  sugar  is  com- 
bined with  food  requiring  some  length  of  time  in  stomach 
digestion. 

In  its  concentrated  form  cane  sugar  is  very  irritating  to 
mucous  membranes,  very  marked  inflammatory  effects  being 
produced  when  solutions  stronger  than  from 
An  Artificial  6  to  10%  are  taken.  Yet  it  is  in  this  form 
Food  that  millions  of  pounds  per  year  are  con- 

sumed by  the  American  people,  and  to  this 
excess  may  be  ascribed  another  cause  for  various  digestive  trou- 
bles, to  say  nothing  of  an  excessive  fuel  supply  in  its  effect  on 
metabolism.  In  nature  cane  sugar  is  given  us  in  a  diluted  form, 
even  honey  consisting  largely  of  fruit  sugar.  This  should  sug- 


CARBOHYDRATES  77 

gest  to  us  that  concentrated  cane  sugar  is  an  artificial  rather 
than  a  natural  food. 

Children  are  educated  from  babyhood  to  like  sugar  and  the 
"sweet  tooth"  so  universal  among  them  is  more  often  a  re- 
sult of  wrong  training  than  a  natural  instinct. 
The  Sweet  The  susceptibility  of  the  child  to  colds,  ca- 
Tooth  tarrh,  adenoids,  enlarged  tonsils,  croup,  bron- 

chitis is  often  greatly  increased  by  this  error  in 
diet  together  with  an  excess  of  fat  and  greasy  foods  (See  chap- 
ter VII)  ;  and  wise  is  the  mother  who,  knowing  this,  feeds  her 
child  in  such  a  way  that  the  foundation  for  chronic  catarrh 
and  digestive  troubles  is  not  laid. 

We  quote  from  Dr.  Kerley  in  Archives  of  Pediatrics,  Oct. 
1914:  "Cane  sugar  was  not  cultivated  until  300  years  ago 
and  as  late  as  the  16th  century  it  was  used 
A  Highly  .  largely  as  a  condiment  as  honey  is  used  at 

Energized  Food  the  present  time.  Countless  millions  existed 
and  lived  their  span  without  it.  Now  we 
require  40  pounds  a  year  per  capita.  It  requires  no  great 
strain  on  the  imagination  to  believe  that  the  introduction  of  so 
large  an  amount  of  highly  energized  food  in  excess  of  demands 
might  produce  ailments  of  a  very  definite  character.  It  is 
noteworthy  that,  as  the  refined  product  came  into  common  use, 
it  was  first  employed  only  in  medicine  'to  render  unpleasant 
and  nauseating  drugs  grateful  to  the  sick.'  Gradually  sugar 
was  found  of  value  in  preserving  fruits  and  then  added  to  tea, 
wine  and  various  beverages  until  its  acceptability  as  a  food  for 
the  sick  and  its  value  as  a  source  of  energy  in  sustaining  arti- 
ficially fed  infants  came  to  be  appreciated.  Then  only  (about 
1600)  was  the  substance  commonly  recognized  as  a  food. 
What  the  result  has  been  can  not  be  better  summarized  than  in 
the  words  of  Mosely,  written  in  1800. 

'  'Two  centuries  have  elapsed  since  it  can  properly  be  said 
that  sugar  has  become  an  ingredient  in  the  popular  diet  of 


78  THE   HOME   DIETITIAN 

Europe.  Such  is  the  influence  of  sugar  that  once  touching  the 
nerves  of  taste  no  person  was  ever  known  to  have  the  power  of 
relinquishing  desire  for  it.' " 

Sugar  is  present  in  mother's  milk  in  just  the  right  proportion 
for  the  babe  and  the  only  reason  that  sugar  of  any  kind  is 

added  to  the  formula  used  in  artificial  feeding 
Sugar  in  of  infants  is  to  adjust  the  cow's  milk  so  that  it 

Infant's  Milk     will  contain  the  food  elements  in  the  same 

proportion  as  in  mother's  milk.  As  the  chil- 
dren grow  older  much  harm  is  done  them  by  adding  sugar  to 
their  cereals,  by  feeding  them  cakes  and  desserts  in  which  sugar 
is  served  in  a  concentrated  form.  (See  Chapter  XIX.) 

The  banana  is  a  food  of  great  value.     Too  often  it  is  eaten 
unripe  and  in  this  form  is  indigestible  because  of  its  high 

content  of  raw  starch.  In  the  process  of 
The  Banana  ripening  this  starch  is  changed  to  sugar  and 

the  ripe  banana  with  its  yellow  brown-speckled 
peel  is  a  food  of  exquisite  flavor  and  easy  of  digestion  It 
should,  however,  be  properly  masticated.  Too  often  it  is 
gulped  down  without  sufficient  mastication.  The  food  value 
of  the  banana  is  similar  to  that  of  the  potato.  Its  percentage 
of  protein  is  somewhat  lower,  but  its  proportion  of  alkaline 
mineral  salts  is  about  the  same.  Baked  in  the  skins  or  pre- 
pared as  croquettes,  bananas  may  be  served  as  vegetables  and 
may  often  be  substituted  for  foods  higher  in  price,  but  perhaps 
lower  in  actual  food  value.  (See  recipes  89  and  90.) 


"Singing  apple,  peach  and  grape 
Into  roundest,  plumpest  shape" 


CHAPTER  IX. 

VlTAMINES. 

"It  has  thus  far  been  shown  that  nutrition  means  fuel  for 
the  machinery,  new  parts  with  which  to  repair  the  machine, 
and  minute  quantities  of  'vitamines'  which  produce  a  har- 
monious interaction  between  the  materials  in  the  food  and 
their  host." — Lusk. 

"Vitamines  are  ferments  of  life,  substances  without  which 
a  food  does  not  keep  one  healthy  even  though  on  a  balanced 

ration." — Evans. 

Ferments  Funk  says:  "Vitamines  are  mother  substances 

Of  Life  of  digestive  ferments  and  of  body  hormones  as 

thyroid  secretion  and  other  internal  secretions. 
Food  may  be  ever  so  nourishing,  but  if  without  vitamines,  the 
body  can  not  construct  its  own  ferments  and  carry  on  its  own 
vital  activities." 

Years  were  spent  in  investigation  before  it  was  found  that 
beri-beri,  a  disease  of  the  Orient,  could  be  cured  and  prevented 
by  the  addition  to  the  diet  of  the  nutritive  elements 
Beri  beri      ordinarily  thrown  away  in  the  polishings.     Just 
what  these  nutritive  elements  were  was  not  un- 
derstood, but  the  fact  remained  that  a  diet  of  polished  rice  re- 
sulted in  symptoms  of  beri-beri,  while  a  diet  of  the  unpolished 
grain  was  sufficient  to  prevent  any  manifestation  of  the  dis- 
ease.    In  Java  where  the  people  lived  largely  on  whole  rice, 
beri-beri  was  unknown. 

For  years  it  has  been  a  recognized  fact  that  sailors  living  on 

canned  and  preserved  foods  sooner  or  later  contract  scurvy, 

but  that  this  disease  is  speedily  cured  by  the  addi- 

Scurvy     tion  to  their  diet  of  fresh  vegetables  or  the  juices  of 

fruits,   especially  the   orange   and   the   lemon.     In 

1535,  when  all  but  three  of  Cartier's  110  sailors  had  scurvy,  he 

cured  them  all  by  giving  them  a  decoction  of  fresh  pine  needles. 

79. 


80  THE   HOME   DIETITIAN* 

Babies  fed  on  pasteurized  milk  often  contract  infantile 
scurvy  but  may  be  cured  in  a  remarkably  short  time  by  the 
addition  of  orange  juice  to  their  diet.  Potato  water  and  other 
vegetable  broths  may  be  given  these  babies  with  the  same  bene- 
ficial effect,  the  symptoms  of  scurvy  rapidly  disappearing. 
When  fed  on  oats  or  barley  only,  guinea  pigs  die  from  scurvy, 
but  if  the  grain  is  moistened  and  allowed  to  sprout,  i.  e.  in  a 
way  converted  into  fresh  vegetables,  the  disease  is  prevented. 

Pellagra,  a  disease  of  the  Southern  States,  manifests  itself 
largely  among  a  class  of  people  living  on  a  monotonous  diet 
of  corn  bread,  bacon,  biscuit  and  syrup.  Gold- 
Pellagra  berger's  experiments  in  the  State  penitentiary  in 
Mississippi,  showed  that  many  cases  of  pellagra 
resulted  when  the  inmates  were  kept  upon  a  diet  of  white  flour, 
grits.  cornmeaL  fried  mush,  brown  gravy,  sweet  potatoes,  coffee 
with  sugar  and  syrup.  The  introduction  of  oatmeal  and  fresh 
vegetables  practically  eliminated  the  pellagra. 

"The  regular  diet  of  thousands  of  the  poor  people  of  the 
Southern  States  during  the  winter  contains  little  besides  corn 
bread,  molasses  and  a  small  amount  of  salt 
A  Restricted  pork.  After  three  or  four  months  of  such  a 
Diet  diet  large  numbers  of  them  develop  pellagra. 

That  the  cornmeal  which  is  eaten  has  in  itself 
nothing  to  do  with  the  production  of  pellagra  is  evident  from 
the  fact  that  the  disease  occurs  with  those  who  have  not  eaten 
corn  products  in  the  period  preceding  the  attack.  Corn  rightly 
used  is  a  wholesome  foodstuff,  and  there  is  no  warrant  for  the 
belief  sometimes  expressed  that  it  is  the  cause  of  pellagra.  It 
is  the  restricted  character  of  the  diet  which  is  undoubtedly  ren- 
dered unsatisfactory  by  several  factors  operating  simultane- 
ously, and  not  corn  or  any  other  single  food  which  caused  the 
disease.  When  the  character  of  the  diet  is  improved  by  doing 
away  with  an  excess  of  alkali  (baking  soda)  in  cookery  and  by 
the  introduction  of  a  wider  range  of  foods  .  .  .  many  of 


VITAMINES  81 

the  milder  cases  of  the  disease  recover." — Ten  Lessons  of  Food 
Conservation,  U.  S.  Food  Administration,  p  50. 

No  matter  how  plentiful  in  "calories"  the  diet,  it  be- 
came apparent  that  there  might  be  a  deficiency  elsewhere 
with  disastrous  results  to  the  body  and  thus  the 
Deficiency  term  "deficiency  disease"  originated.  Unmistak- 
Diseases  ably  beri-beri  and  scurvy  come  under  this  head 
and  the  above  observations  strongly  suggest  that 
pellagra  is  also  a  deficiency  disease.  There  are  some  investi- 
gators who  believe  that  a  predisposition  at  least,  to  rickets  in 
children,  to  eczema,  and  even  to  such  infections  as  tuberculosis 
and  pyorrhea  may  result  from  a  diet  deficient  in  certain  vital 
elements.  Dr.  A.  S.  Gray  says  that  pyorrhea  is  the  "result  of 

lowered  vitality  from  lack  of  those  organic  com- 
Pyorrhea  pounds  other  than  the  proteins  which  CasimirFunk 

and  other  investigators  prove  to  be  present  in 
fresh  vegetables  and  in  lime  and  other  fruit  juices,  small  quan- 
tities of  which  are  absolutely  essential  to  growth  and  health." 
Gray  also  says:  "A  diet  largely  composed  of  sterilized  milk, 
corn  flours.,  starch  and  sugar,  or  of  any  foods  subjected  for  a 
long  period  to  a  temperature  above  250°  may  be  considered 
vitamineless  and  will  predispose  to  tuberculosis,  beri-beri,  pel- 
lagra, rickets,  scurvy,  osteomalacia,  etc." 

Casimir  Funk,  a  Russian,  working  along  this  line,  perfected 
some  experiments  that  resulted  in  added  light  being  thrown 
upon  this  most  interesting  subject.    He  was  able 
A  Vital          to  produce  experimental  beri-beri  in  pigeons  by 
Substance      feeding  them  for  three  weeks  on  polished  rice. 
Then  if  they  were  fed  the  polishings  from  this 
same  rice  they  were  cured  of  their  symptoms  in  a  remarkably 
short  time,  showing  that  in  the  rice  polishings  were  certain  ele- 
ments absolutely  essential  to  life.     What  could  this  vital  sub- 
stance be? 


82  THE   HOME   DIETITIAN 

By  a  series  of  experiments  he  finally  isolated  from  the  rice 

polishings  a  minute  crystalline  substance,  of  which,  two  pounds 

of  rice  polishings  yielded  about  one-half  a  grain. 

A  Rapid     Injecting  under  the  skin  or  into  the  crop  of  a  dying 

Cure  pigeon  three-tenths  of  a  grain  of  this  crystalline 

material  was  sufficient  not  only  to  make  it  well  in  a 

few  hours,  but  also  to  keep  it  so  for  two  weeks  while  on  a  diet 

of  polished  rice. 

This  precious  crystalline  substance, which  contained  nitrogen. 
Funk  called  vitamine  from  "vita"  meaning  life 
Vitamine      and  from  "amine,"  a  nitrogenous  chemical  com- 
pound closely  related  to  the  proteins. 

Much  has  yet  to  be  learned  in  regard  to  this  wonderful  life 
giving  substance  and  whether  or  not  it  is  really  an  "amine"  is 
still  a  debated  question,  but  experiments  by  Funk  and  by  other 
investigators  as  well  have  given  evidence  quite  sufficient  to 
help  us  materially  in  planning  a  diet  that  will  completely 
supply  the  body  needs.  In  addition  to  a  sufficient  diet  as 
regards  the  caloric  value  of  our  food,  it  is  quite  as  important 
that  daily  we  obtain  in  some  way  an  adequate 
A  Battery  amount  of  this  wonderful  vitamine;  the  battery, 
as  it  were,  which  keeps  in  operation  the  vital 
body  processes  and  makes  possible  a  utilization  by  the  body 
of  food  materials. 

Just  what  may  be  the  relation  of  vitamines  to  the  proteins  is 

as  yet  not  fully  determined,  but  it  has  been  demonstrated  that  on 

a  diet  composed  largely  of  carbohydrate  more 

Vitamine  as      vitamine  is  needed  by  the  body  than  when  a 

Related  larger  amount  of  protein  is  taken.     In  other 

To  Protein         words  that  there  is  a  direct  relation  between 

the  quantity  of  carbohydrate  to  be  metabolized 

and  the  amount  of  vitamine  needed,  carbohydrate  metabolism 

seemingly  influenced  to  a  great  extent  by  the  presence  of  this 

vital  element.     At  any  rate,  though  all  need  an  ample  supply 


VITAMINES  83 

of  vitamine  foods,  yet  the  vegetarian  and  the  one  living  on  the 
low  protein  ration  need  even  more  an  abundant  supply  of  these 
ferments  of  life.  Perhaps  the  protein  with  its  nitrogen  con- 
tent can  to  an  extent  take  the  place  of  the  vitamine  when  this  is 
for  any  reason  deficient. 

Again  we  are  reminded  of  the  importance  of  supplying  to 
the  body  a  sufficient  amount  of  nitrogenous  food.     Babies  fed 

largely  on  sugar  as  found  in  many  proprietary  foods 
Rickets  with  their  deficiency  of  protein  may  get  fat  and 

seem  to  do  well  for  a  time,  but  often  manifest  symp- 
toms of  rickets  which  are  relieved  when  the  child  is  put  upon 
a  diet  containing  less  carbohydrate,  more  protein  and  a  goodly 
supply  of  vitamines. 

Reference  has  been  made  in  a  previous  chapter  to  the  con- 
clusion drawn  from  laboratory  experiments  that  young  animals 
will  not  thrive  and  develop  on  a  monotonous  cereal  diet  be- 
cause the  proteins  are  incomplete.  It  has  been  shown  that  the 
supplying  of  the  missing  protein  links  is  not  sufficient  for  nor- 
mal development  unless  with  these  are  furnished  these  vital 
elements  called  vitamines.  That  vital 

A  Vitamine  That      element  which  has  to  do  with  proper 

Induces  Growth        growth  is  said  by  some  investigators  to 

be  a  fat  soluble  chemical  substance  and 

supplied  in  foods  containing  fats  as  fat  meat,  egg  yolks,  and 
milk.  (See  Chap.  VII,  footnote,  page  66.)  It  is  not  present 
in  refined  oils  as  olive  and  cotton  seed  oil,  it  is  not  present  in 
lard,  but  is  found  in  butter  fats  and  cod  liver 
In  Green  oil.  It  is  also  found  in  the  germ  of  grain  and 
Vegetables  in  green  and  leaf  vegetables,  as  even  these  con- 
tain enough  fat  to  hold  in  solution  the  minute 
quantities  of  this  important  substance.  The  germ  of  grain 
may  be  at  times  difficult  to  obtain,  but  green  and  leaf  vegetables 
are  always  on  hand,  and  these  not  only  supplement  incomplete 
proteins,  but  also  furnish  vitamines  and  the  fat  soluble  sub- 


84  THE   HOME   DIETITIAN 

stance  necessary  for  the  proper  growth.*  (See  page  120.) 
Might  not  the  disadvantage  of  a  cereal  diet  lie  largely  in  the 
fact  that  much  of  the  cereal  is  taken  in  its  devitalized  form 
having  been  robbed  of  its  aleuron  layer  containing  the  germ 
of  the  grain? 

Funk's  scurvy  and  beri-beri  vitamine  is  water^(*water- 
soluble  B)  and  rather  more  widely  distributed  than  the  fat- 
soluble  A.f  For  practical  purposes  we  may  class  them 
all  as  vitamines  and  by  acquainting  ourselves  with  vitamine 
foods  avoid  any  of  the  results  of  a  devitalized  diet. 

What  foods  then  contain  vitamines?  This  is  the  practical 
question.  All  raw  foods  contain  them  as  raw 

Foods  That     fruit,  raw  vegetables,  raw  milk,  raw  meat;  all 

Are  Alive  fresh  vegetables  properly  prepared  and  not 
over-cooked;  all  whole  cereals  raw  or  cooked  at 

not  too  high  a  temperature,  as  in  a  double  boiler  or,  better  still, 

in  a  fireless  cooker. 

*The  following  is  quoted  from  Dr.  Graham  Lusk  as  given  in  an  ad- 
dress at  the  Auditorium,  National  Museum,  Washington,  D.  C.,  Au- 
gust 30,  1917:  "Two  Italian  scientists  describe  how  this  class  of  people 
(Italian  peasants)  live  mainly  on  corn  meal,  olive  oil  and  green  stuffs 
and  have  done  so  for  generations.  There  is  no  milk,  cheese  or  eggs  in 
their  dietary.  Meat  in  the  form  of  fat  pork  is  taken  three  or  four 
times  a  year.  .  .  .  Little  wonder  that  such  people  have  migrated  to 
America,  but  it  may  strike  some  as  astonishing  that  a  race  so  nour- 
ished should  have  become  the  man  power  in  the  construction  of  our 
railways,  our  subways  and  our  great  buildings. 

"Dr.  McCollum  will  tell  you  that  the  secret  of  it  all  lies  in  the 
green  leaves.  The  quality  of  the  protein  in  corn  is  poor  but  the  pro- 
tein in  the  leaves  supplements  that  of  corn,  so  that  good  result  is 
obtained.  Olive  oil  when  taken  alone  is  a  poor  fat  in  a  nutritive 
sense,  but  when  taken  with  green  leaves  these  furnish  one  of  the 
peculiar  accessory  substances,  commonly  known  as  vitamines,  which 
is  present  most  abundantly  in  butter  fat,  and  gives  to  butter  fat  and 
to  the  fat  in  the  whole  milk  its  dominant  nutritive  value.  The  green 
leaves  also  furnish  another  accessory  substance  which  is  soluble  in 
water  and  which  is  necessary  for  normal  life.  Furthermore,  the  green 
leaves  contain  mineral  matter  in  considerable  quantity  and  in  about 
the  same  proportions  as  they  exist  in  milk." 

Recent  investigation  has  also  shown  that  carrots  contain  a  con- 
siderable amount  of  both  the  water  soluble  and  the  fat  soluble 
vitamine. 

fThe  two  vitamines  (so-called)  that  have  been  definitely  isolated 
have  been  designated  as  fat-soluble  A  and  water-soluble  B.  Fat- 
soluble  A  is  necessary  for  growth;  water-soluble  B  for  normal  body 
maintenance. 


V1TAMINES  85 

Vitamines  are  abundant  in  the  outer  layer  and  in  the  germ 
of  grain,  and  they  are  found  just  under  the  skin  of  vege- 
tables and  fruits.  They  are  also  present  in  brewer's  yeast. 

They  may  be  destroyed  by  overheating  or  drying,  or  may  be 
removed  from  the  food  in  the  process  of  preparation.  Dried, 
preserved  and  commercially  canned  foods  are 
Foods  That  vitamineless ;  also  all  processed  grains  as  white 
Are  Dead  flour  and  polished  rice  in  which  the  aleuron 
layer  has  been  removed.  The  vitamines  remain 
in  the  outer  coarser  portion  and  are  often  fed  to  stock  which 
thrive  on  "shorts"  the  part  of  the  grain  discarded  by  the  human 
animal.  It  is  said  that  pellagra,  which  is  on  the  increase  in 
America,  is  more  acute  and  fatal  here  than  elsewhere  because 
of  the  superior  machinery  used  in  processing  of  food.  "Food 
is  too  much  polished,  too  much  cooked,  too  much  dried." 

In  the  paring  of  vegetables  many  vitamines  are  lost;  in  the 
boiling  most  of  those  remaining  pass  into  the  water  which  is 
usually  thrown  away.  Vitamines  are  destroyed  by  baking 
powder  and  soda,  a  strong  argument  against  the  use  of  these 
powders  in  the  cooking  of  vegetables  and  baking  of  breads. 
Vitamines  are  more  stable  in  some  foods  than  others;  e.  g. 
raspberry  juice  can  be  boiled  one  hour  without  losing  its  vital- 
ity, while  lemon  or  lime  juice  can  be  boiled  and  kept  indefi- 
nitely without  becoming  devitalized. 

Individuals   with   weak   digestive   organs,   unable  to   digest 

bulky  food,  are  often  in  danger  of  living  on  a  vitamineless  diet 

because  their  vegetables  are  pureed,  their  cereals 

A  Danger      are  processed  often  in  the  form  of  gruels  with 

the  coarser  particles  removed,  or  much  of  their 

food  is  dextrinized,  superheated,  their  bread  twice  baked  and 

fruits  perhaps  eliminated  entirely  from  their  diet.     But  plans 

should  be  laid  for  these  persons  as  well  as  for  all  others  that 

in  their  daily  ration  may  be  supplied  these  vital  substances 

upon  which  the  body  is  so  dependent.     For  these  persons  it 


86  THE   HOME   DIETITIAN 

should  be  remembered  that  broths  prepared  from  vegetables 
without  removing  the  skins  are  very  rich  in  vitamines.  (See 
pages  121  and  122.) 

Our  safety  then  lies  in  keeping  close  to  nature,  in  eating 
freely   of   fresh   fruits   and   leaf  vegetables,*    raw   vegetables 

plain  and  in  salads,  in  saving  and  using  vegetable 
A  Safe  broths,  in  replacing  fine,  white  flour  bread  with 
Course  whole-wheat  and  graham  bread,  in  the  eating  of 

grains  still  retaining  their  hulls  as  unpolished  rice, 
oatmeal,  whole-wheat  and  unbolted  cornmeal,  and  withal  to 
vary  the  diet,  avoiding  a  motonomy  iri  the  food  supply. 

Especially  should  these  things  be  borne  in  mind  in  the  feed- 
ing of  children.     The  importance  of  this  cannot  be  overesti- 
mated.    Children  must  have  a  varied  diet  of  whole 
For  the        cereals,  fruits  and  a  liberal  supply  of  green  vege- 
Children      tables  and  vegetable  broths.     These  with  milk  will 
in  most  cases  supply  their  dietetic  needs.     (See 
Chapter  XIX.) 

Many  things  contain  vitamines,  and  while  some  of  the  foods 
in  our  daily  ration  may  necessarily  be  devoid  of  them,  with  a 

*The  dietetic  value  of  the  leaves  of  plants  (leaf  vegetables)  as 
compared  with  the  seeds  (grains  and  legumes)  has  been  conclusively 
shown  by  the  experiments  of  McCollum,  Simmonds  and  Pitz.  The 
seed  of  the  plant  is  its  storehouse  and  aside  from  the  germ,  contains 
no  living  matter.  The  seed,  while  rich  in  caloric  food  value,  has  a 
protein  of  relatively  poor  quality;  it  is  low  in  inorganic  salts  and  is 
deficient  in  the  fat  soluble  vitamine.  The  leaf  of  the  plant  is  made 
up  largely  of  living  cells.  It  is  the  active  respiring  portion;  the 
laboratory  of  the  plant  where  starches,  fats,  and  proteins  are  built 
up.  This  part  of  the  plant  supplements  the  nutritive  shortcomings 
of  the  seed."  We  quote  from  McCollum:  "From  the  results  of  ex- 
periments just  described  it  was  necessary  to  conclude  that  the  leaf 
differs  from  the  seed  in  that  it  contains  in  satisfactory  amounts  the 
dietary  factors  which  are  founds  in  seeds  in  too  small  amounts. 
These  include  the  three  inorganic  elements,  calcium,  sodium,  and 
chlorine,  the  fat-soluble  A,  and  a  protein  supply  which  supple- 
ments, at  least  in  some  degree,  the  proteins  of  the  seed.  These,  it 
will  be  remembered,  are  the  three  and  only  purified  food  factors 
which  need  to  be  added  to  each  of  the  seeds  singly  in  order  to,  make 
it  dietetically  correct.  It  is  therefore  possible  to  devise  a  diet  which 
is  derived  entirely  from  vegetable  materials  which  will  produce  nor- 
mal growth  and  the  optimum  physiological  well-being." — The  Newer 
Knowledge  of  Nutrition.  Page  64.  "The  potato  is  to  be  classed  with 
the  seeds  in  its  dietary  properties,  because  it  consists  largely  of 
reserve  food  materials  and  relatively  little  of  cellular  elements.  The 
results  available  indicate  that  if  the  potato  is  steamed  and  the  thin 


V1TAM1NES  87 

little  careful  planning  it  will  be  found  a  very  easy  matter  to 
add  a  sufficient  quantity  of  foods  rich  in  vitamines  that  the  sup- 
ply may  be  a  liberal  one.     We  need  food 
Do  Not  Starve       for  calories  and  for  vitamines  as  well,  and 
While  Feasting      it  is  important  that  we  remember  the  danger 
of  "starving  while   feasting."     Obedience 
to  all  other  laws  of  hygiene  and  dietetics  will  avail  one  but 
little  if  one  lives  continually  on  a  devitalized  diet. 

We  quote  again  from  Dr.  A.  S.  Gray,  "The  wise  man  takes 
no  chances  and  simply  sticks  close  to  nature.  This  means  eat- 
ing simple,  properly  prepared,  unprocessed  foods." 


"Oh!  they's  nothin,  at  morn,  that's  as  grand  unto  me 

As  the  glories  of  Nachur  so  fare, — 
With  the  Spring  in  the  breeze,  and  the  bloom  in  the  trees. 

And  the  hum  of  the  bees  everywhere! 
The  green  in  the  ivoods,  and  the  birds  in  the  boughs, 

And  the  dew  spangled  over  the  fields; 
And  the  bah  of  the  sheep  and  the  bawl  of  the  cows 
And  the  call  from  the  house  to  your  meals!" 

— James    Whitcomb  Riley. 


paperlike  skin  removed  without  the  loss  of  the  cellular  layer  which 
lies  just  underneath,  it  will  contain  relatively  more  of  the  fat-soluble 
A,  a  lack  of  which  leads  to  conditions  previously  described,  than  do 
the  cereal  grains..  .  .  It  would  seem  that  a  potato  which  is  pared 
in  the  ordinary  way  and  the  paring:  discarded,  is  changed  in  its  dietary 
properties  in  much  the  same  way  as  is  the  rice  kernel  during  the 
polishing  process."  Id.  p.  47. 


CHAPTER  X. 
FLESH  FOOD. 

Is  flesh  food  necessary  for  the  maintenance  of  health?    This 
is  today  a  much  discussed  question.     Can  health,  strength  and 
vigor  be  maintained  without  the  use  of  meat? 
An  Important     The  weight  of  evidence  falls  on  the  side  of 
Question  a  vegetarian   diet   and   seems  to   show  that 

under  present  day  conditions  civilized  man 
may  reach  a  more  nearly  ideal  state  both  physically  and  intel- 
lectually if  he  wisely  and  carefully  selects  his  foods  direct 
from  nature's  table  rather  than  second  hand  through  the  flesh 
of  the  animal.  Unquestionably  the  American  people  eat  far 
too  much  meat,  and  much  good  might  be  accomplished  could 
the  ideas  of  the  people  in  regard  to  the  need  for  and  the  de- 
sirability of  this  class  or  foods  be  decidedly  modified  and  the 
amount  of  flesh  food  consumed  be  materially  lessened. 

The  high  cost  of  living,  the  need  for  economy,  the  growing 
scarcity  of  meat  have  called  the  attention  of  many  to  the  ex- 
travagance in  the  use  of  a  food  obtained 
An  Extravagance     from  the  animal  flesh,  when  it  might  be 
derived  much  more  economically  and  in 
a  purer  state  from  other  sources. 

We  will  give  briefly  six  reasons  why  flesh  food  is  undesir- 
able, also  evidence  to  show  that  physical  strength  and  effi- 
ciency need  not  be  impaired  by  a  diet  in  which 
Six  meat  is  not  included. 

Reasons          1.  Excess  of  protein,  resulting  in  auto-intoxica- 
tion and  suboxidation. 

2.  Uneliminated  tissue  wastes:  uric  acid,  purins,  xanthins, 
creatin,  etc. 

3.  Poisons    resulting    from    putrefactive    processes   taking 
place  in  the  animal  as  soon  as  life  is  extinct,  as  ptomains,  etc. 

4.  The  disease  of  animals. 

88 


FLESH   FOOD  89 

5.  Esthetic  reasons.     Suffering  of  animals,  filth  of  slaugh- 
ter houses,  influence  of  meat  eating  upon  character  and  dispo- 
sition. 

6.  Economy. 

1.  Excess  of  proteins:  200  to  250  calories  of  protein  in 
twenty-four  hours  is  ordinarily  sufficient.  Except  in  children 
only  enough  is  needed  to  replace  tissue  waste,  that  is  to  keep 
the  body  in  nitrogenous  equilibrium.  (See  footnote  page  56.) 
More  than  this  is  a  burden  and  a  handicap.  One  pound  of 
lean  meat  contains  700  or  more  calories;  most  of  this  is  protein. 
(See  page  38.)  It  has  been  estimated  by  compe- 
In  the  tent  observers  that  of  the  flesh  food  eaten,  one- 

Digestive       tenth  to  one-seventh  putrifies  or  rots  in  the  intes- 
Tract  tines.    The  poisons  thus  produced  are  absorbed 

and  auto-intoxication,  with  its  train  of  ills,  as 
torpid  liver,  bilious  attacks,  sallow  skin,  despondency,  neuras- 
thenia, etc.,  results.  (See  Chapter  III.) 

When,  as  the  result  of  active  digestive  processes  an  excess  of 
protein  is  absorbed,  the  human  stove  becomes  over-supplied 
and  clogged  with  fuel.  This  interferes  with  proper 
In  the  oxidation  and  produces  a  condition  which  we  may 
Tissues  call  suboxidation.  (See  Chapter  IV.)  This  results  in 
the  formation  of  clinkers.  The  grates  (the  kidneys) 
become  clogged,  this  interfering  with  complete  elimination  of 
the  nitrogenous  ash  which  backs  up  in  the  blood  producing,  as 
it  accumulates  in  the  joints  and  other  tissues,  rheumatism  (so 
called),  gout,  lumbago,  sciatica,  etc.  The  arteries  gradually 
lose  their  supple,  elastic  nature,  and  arterio  sclerosis  results 
with  its  accompanying  rise  of  blood  pressure  and  perhaps  final 
apoplexy. 

The  overworked  kidneys  often  become  diseased.  Prof. 
Quine,  dean  of  the  medical  department  of  the  University  of 
Illinois,  said :  "Where  one  man  dies  of  Bright's  disease  due  to 


90  THE   HOME   DIETITIAN 

chronic  alcoholism,  fifty  men  die  of  Bright's  disease  due  to 
an  excess  of  protein  food,  especially  meat." 

As  a  result  of  the  accompanying  suboxidation  of  the  carbo- 
hydrates and  fats,  the  individual  also  becomes  obese,  often  with 
fatty  heart  resulting  in  shortness  of  breath  and  swelling  of  the 
ankles;  all  of  these  conditions  producing  the  stout,  rheumatic, 
apoplectic  type  of  individual  we  so  often  see. 

The  fires  of  the  system  must  burn  more  vigorously  in  order 
to  oxidize  protein  just  as  it  would  require  a  much  hotter  fire 

were  we  to  use  iron  as  fuel  in  our  stoves  instead 
Meat  as  of  wood  or  coal.  Dr.  Hindhede,  the  great  Danish 
A  Fuel  dietetic  authority,  says:  "Meat  is  a  fierce  burning 

fuel,  but  it  seems  to  burn  out  the  oven  itself  in 
the  long  run." 

"Body  weight,  health,  strength,  mental  and  physical  vigor, 
and  endurance,  can  be  maintained  with  at  least  one-half  the 

protein  food  ordinarily  consumed.  A  kind 
A  Physiological  of  physiological  economy  which,  however, 
Economy  if  once  entered  upon  intelligently  entails 

no  hardship,  but  brings  with  it  an  actual 
betterment  in  health."— Dr.  Winfield  Hall,  Professor  of  Phys- 
iology, Northwestern  University. 

2.  V neliminated  tissue  wastes:  The  tissue  and  body  fluids 
of  the  animal,  at  the  time  of  death,  have  in  them  the  protein 

ash  on  its  way  to  be  eliminated.  Cellular  ac- 
Surcharged  tivity  continues  for  some  time  after  death, 
With  Wastes  but  elimination  ceases,  therefore  the  flesh  and 

blood  of  the  animal  are  surcharged  with  pro- 
tein wastes,  and  the  one  who  eats  this  food  introduces  into  his 
system  this  ash  which  must  be  eliminated  in  addition  to  the 
ash  formed  in  his  own  body.  So  we  have  another  factor  in 
the  causation  of  the  conditions  mentioned  under  reason  No.  1. 


FLESH   FOOD  91 

These  protein  wastes  have  much  the  same  chemical  compo- 
sition as  the  caffeine  of  tea  and  coffee  and  the  same  stimulating 
effect,  so  that  the  individual  leaving  off  flesh 
Poisonous  food  misses  this  stimulation  and  thinks  he  must 
Extractives  have  meat  to  give  him  strength.  But  that  these 
extractives  are  actually  poison  is  shown  by  the 
fact  that  animals  die  more  quickly  from  starvation  when  fed 
exclusively  upon  meat  extract  than  when  entirely  deprived  of 
food. 

We  also  give  the  following  as  quoted  from  Dr.  A.  L.  Bene- 
dict in  the  Journal  of  the  American  Medical  Association  of 
September  10,  1910:  "A  meat  broth  prepared  at  a  tempera- 
ture above  160  degrees  Fah.,  the  coagulation  point  of  albumen, 
contains  salts,  extractives  wihch  are  mainly  excrementitious, 
and  a  little  gelatin,  as  well  as  some  melted  fat,  although  the 
last  is  often  skimmed  off  to  make  the  broth  more  pleasant  and 
palatable.  In  so  far  as  protein  is  concerned,  a 
Egg  Tea  meat  tea  made  by  boiling,  cannot  be  more  nourish- 
ing than  egg  tea,  that  is  to  say,  the  water  in  which 
eggs  are  poached,  or  in  plain  words,  it  contains  no  protein 
nourishment  at  all,  and  is,  barring  certain  qualitative  and 
quantitative  differences,  of  the  same  dietetic  value  as  urine." 

The  more  freely  the  flesh  is  drained  of  the  blood,  the  freer  is 

the  meat  from  these  excrementitious  products,  so  we  can  see 

the  wisdom  of  the  Lord's  instruction  to  the  chil- 

A  Wise        dren  of  Israel,  when  He  said:  "Only  ye  shall  not 

Provision     eat  the  blood;  ye  shall  pour  it  out  upon  the  earth 

as  water."— Deut.  12:16 

We  quote  from  Harrington  and  Richardson's  Practical  Hy- 
giene, page  91:  "The  Jewish  method  of  slaughtering  is  re- 
garded by  many  as  far  superior  to  any  other.  According  to 
Dembo.  it  is  the  most  rational  from  a  hygienic  standpoint, 
since  the  animal  is  bled  rapidly  and  completely." 


92  THE   HOME   DIETITIAN 

So  meat,  if  eaten  at  all,  should  be  thoroughly  cleansed  of 
all  its  juices  which,  in  the  minds  of  many,  would  detract  greatly 
from  its  desirability. 

3.  Poisons    resulting   from    putrefactive    processes:      The 
ever   present    germ   begins    its   work    upon    the   flesh    of   the 
animal    as    soon    as    life    is    extinct,    and    decomposition    be- 
gins immediately.     The  products  of  putrefaction  are  not  all 
poisonous,    but  very    often    deadly   poisons    are    formed    and 
poisoning  produced  by  decayed  meat  and  fish  is  not  an  un- 
common occurrence.    This  form  of  poisoning  is  known  as  pto- 

main  poisoning,  ptomains  being  organic  bases 
Ptomain  resulting  from  the  activity  of  bacteria  on  nitro- 
Poisoning  genous  matter.  These  ptomains  may  be  formed 
after  the  meat  has  been  eaten,  through  changes 
occurring  in  the  intestines  as  the  result  of  the  excess  of  pro- 
tein and  the  stagnation  in  the  bowel.  However,  decomposition 
has,  in  most  cases,  progressed  to  a  great  extent  before  the  meat 
is  digested.  Often  meat  is  not  considered  ready  to  eat  until 
it  has  reached  a  certain  stage  of  putrefaction  and  perhaps  is 
ready  to  fall  to  pieces. 

Food  Inspector  Dodge,  of  the  District  of  Columbia,  testi- 
fied that  families   of  social  prominence   in  Washington   pre- 
ferred "ripe"  meat  because  it  was  more  tender. 
Ripe  Meat         "Many  savage  people  prefer  putrid  fish  and 
meat,  and  the  more  rotten  it  is  the  greater  their 
enjoyment  in  its  consumption.     In  less  degree  the  same  is  true 
of  many  of  the  most  enlightened  people   who  prefer   game 
when  decomposition  is  fairly  well  advanced." — Harrington  and 
Richardson  s  Practical  Hygiene,  page  66. 

4.  The  diseases  of  animals:    Some  of  the  diseases  which 
may  affect  animals  are  anthrax,  black  leg,  pyemia,  septicemia, 
rabies,    tetanus,    malignant   epizootic,    catarrh,    hog    cholera, 
actinomycosis,    lymphadenitis,    tuberculosis,    pleurisy,    pneu- 


FLESH   FOOD  93 

monia,  Texas  fever,  parasitic  icterohematurea,  mange,  scab, 
tape-worm,  trichina,  peritonitis,  pericarditis,  meningitis,  en- 
teritis, gastritis,  metritis,  mammitis,  polyarthritis,  phlebitis, 
foot  and  mouth  disease,  abscess,  tumors,  nephritis.  Even  fowl 
are  often  contaminated  with  disease. 

It  has  been  estimated  that  with  tuberculosis  alone  the  fol- 
lowing percentage  of  cows  are  affected:  Great  Britain,  30%; 
Belgium,  49%;  Denmark,  33%;  Mexico,  33%;  United  States, 
14% 

Post  mortem  condemnations  for  one  year  in  U.  S.  were : 

Rejected  entire  Rejected"   in    part 

Cattle  __.                                  35,103  99,739 

Swine 86,912  799,300 

Sheep 10,714  170 

Goats  82  1 

Note  the  fact  that  so  large  a  number  of  carcasses  are  re- 
jected only  in  part,  the  remaining  portion  being  used  as  fit 
for  food.  Of  some  five  hundred  livers  in  one  lot 
A  Tainted  only  forty  were,  according  to  the  testimony  of 
Food  one  inspector,  considered  good  enough  for  ex- 

port. The  rest  were  reserved  for  home  con- 
sumption. Meat  inspection  is  often  very  superficial,  and  many 
diseased  conditions  may  escape  the  notice  of  even  the  ordi- 
narily careful  inspector. 

Many  Frankforters  and  Bolognas  are  said  to  consist  largely 
of  horse-meat,  immature  veal,  and  decrepit  and  sick  cows,  tu- 
berculous and  otherwise.  Prepared  sausage  casings  contain 
about  five  grams  (about  a  teaspoonful)  of  excrement  per 
metre. 

Thirty  per  cent  of  oysters  five  miles  from  sewer  outlets 
contain  the-  colon  bacillus,  a  germ  whose  habitat  is  the  human 
intestinal  tract. 


94  THE   HOME   DIETITIAN 

"Not  long  ago  the  Metropolitan  Sewage  Commission  of 
New  York  and  the  Merchants'  Association  made  an  exhaustive 
investigation  of  waters  and  oyster  beds  surrounding  New  York 
and  reported  the  harbor  to  be  one  vast  cesspool  foul  with  dis- 
ease germs  and  undissolved  sewage  matter.  Two  million 
oysters  are  taken  annually  from  these  waters." — National  Food 
Magazine. 

"The  pernicious  practice  of  fattening  oysters  on  sewage  has 
been  the  cause  of  untold  deaths  from  typhoid  fever  in  the 
past." — Roberts. 

It  is -a  very  common  occurrence  to  find  fish  fresh  from  the 
market  or  fish  wagon  with  worms  crawling  in  great  numbers 
out  of  their  flesh. 

5.  ^Esthetic  reasons:  On  the  question  of  suffering  of  ani- 
mals we  need  not  dwell.  No  comment  is  needed.  On  the 
filth  of  slaughter  houses  one  quotation  will  suffice. 

"At  nearly  all  slaughter  houses  inspected,  foul,  nauseating 
odors  filled  the  air  for  yards  around.  Swarms  of  flies  filled 
the  air  and  the  buildings  and  covered  the  carcasses 
Slaughter  which  were  hung  up  to  cool.  Beneath  the  houses 
Houses  was  to  be  found  a  thin  mud,  or  a  mixture  of  blood 
and  earth,  churned  by  hogs  which  are  kept  to 
feed  upon  the  offal.  Maggots  frequently  existed  in  numbers  so 
great  as  to  cause  a  visible  movement  in  the  mud.  Water  for 
washing  the  meat  was  frequently  drawn  from  dug  wells  which 
received  seepage  of  the  slaughter  house  yards  or  the  water  was 
taken  from  the  adjoining  streams  to  which  the  hogs  had  ac- 
cess. Dilapidated  buildings  were  the  usual  thing,  and  always 
the  most  repulsive  surroundings  and  odors  existed." — Slaugh- 
ter House  Inspector  of  Indiana.  Gov.  Bulletin. 

Regarding  influence  on  character  and  disposition  we  will 
quote  the  following: 


FLESH  FOOD  95 

"More  or  less  exclusive  carnivorous  alimentation  is,  to  a 
greater  extent  even  than  race,  one  of  the  factors  of  the  gentle 

or  violent  character  of  an  individual.  It  is 
Character  known  that  the  white  rats  of  our  laboratories,  as 
Gentle  or  long  as  they  are  fed  on  bread  and  grain,  are 
Violent  very  manageable  and  easy  to  tame,  whilst  they 

become  snappy  and  given  to  biting  from  the  time 
they  are  fed  on  flesh.  The  same  observations  have  been  made 
in  the  case  of  a  horse  and  even  of  a  dog,  although  the  latter  is 
omnivorous.  Liebig  relates  that  a  bear  kept  at  the  museum  at 
Giessen  was  gentle  and  quiet  when  it  was  fed  exclusively  on 
bread  and  vegetables,  but  a  few  days  of  animal  diet  caused  it 
to  become  fierce  and  dangerous  to  its  keeper.  They  used  to 
amuse  themselves  by  periodically  altering  the  animal's  char- 
acter. It  is  known,  adds  Liebig,  'that  the  irascibility  of  pigs 
may  be  increased  by  a  meat  diet  to  such  an  extent  as  to  cause 
them  to  attack  men.' "  —Gautier's  "Diet  and  Dietetics" 
page  376. 

"It  (the  fleshtess  diet)  is  practical  and  rational.  It  should 
be  accepted  and  commended  by  those  who  pursue  the  ideal  of 

the  formation  and  education  of  gentle,  intelligent, 
The  Ideal  artistic  and  nevertheless  prolific,  vigorous  and 

active  races." — Id.,  p.  413. 

6.  Economy:  Meat  furnishes  protein  and  fat,  practically 
no  carbohydrate.  Protein  and  fat  can  be  obtained  at  a 
much  less  expense  than  is  necessary  in  obtaining  them 
from  flesh.  A  dearth  of  grain  and  milk  would  be  a  much 
greater  disaster  than  a  shortage  of  meat.  The  grain  fed  to 
animals  which  are  in  turn  slaughtered  to  furnish  flesh  food, 
would  accomplish  much  more  if  given  directly  to  the  people 
for  food. 

Much  of  the  food  value  of  the  grain  fed  to  animals  is  used 


96  THE  HOME  DIETITIAN 

up  by  the  animal  in  heat  and  energy  production.  It  requires 
five  or  six  pounds  of  grain  to  produce  one  pound  of  beef.  Six 
pounds  of  grain  represents  about  10,000 
An  Expensive  calories  in  food  value.  One  pound  of  beef 
Diet  averages  1000  food  units.  Hence  the  extrava- 

gance of  feeding  so  much  of  food  grains  to  ani- 
mals, especially  at  a  time  when  there  is  actual  shortage  of 
grain  for  human  sustenance.  Some  one  has  aptly  put  it  that 
"for  every  pound  of  steak  we  refrain  from  eating  we  release 
grain  enough  to  furnish  bread  for  a  week  for  a  soldier  'some- 
where in  France.' " 

Dairy  products  are  more  vitally  necessary  for  food  than 
meat.  A  well  nourished  cow  during  a  year  will  give  in  the 
form  of  milk  as  much  protein,  and  two 
Meat  or  Milk  —  and  a  half  times  as  many  calories  as  are 
Which?  contained  in  her  own  body.  Let  us  seek 

then  to  save  more  of  our  cattle  that  we  may 
have  a  necessary  supply  of  milk  even  though  the  amount  of 
flesh  food  be  diminished.  The  question  at  the  present  time 
becomes  one  not  only  of  keeping  the  cost  of  living  within  the 
limits  of  the  financial  possibilities  of  the  average  home,  but 
also  that  of  a  patriotic  duty  in  conserving  the  food  supply  of 
the  nation  and  of  the  world. 

In  conclusion  the  following  quotations  will  leave  no  doubt 
in  the  minds  of  any  as  to  the  need  for  flesh  food  in  the  diet  of 
man  under  present  day  conditions: — 

"Comparative    experiments    on    seventeen    vegetarians    and 

twenty-five  meat  eaters  in  the  laboratory  of  the  University  of 

Brussels,  have  shown  little  difference  in  strength 

Physical         between  the  two  classes,  but  a  marked  superiority 

Superiority    of  the  vegetarians  in  point  of  endurance.     The 

average  superiority  was  53  %.     The  vegetarians 

recuperated  from  fatigue  more  quickly  than  the  meat  eaters." 

— Irving  Fisher. 


FLESH  FOOD  97 

"Fourteen  meat  eaters  and  eight  vegetarians  started  out  on  a 
seventy-mile  walking  match.  All  the  vegetarians  reached  the 
goal  in  splendid  condition,  the  first  covering  the  distance  in 
fourteen  and  a  quarter  hours.  An  hour  after  the  last  vege- 
tarian came  in  the  first  meat  eater  came  in,  and  he  was  com- 
pletely exhausted.  He  was  also  the  last  meat  eater,  for  all  the 
rest  had  dropped  off  after  thirty  miles  of  endeavor." — Id. 

Says  Dr.  Graham  Lusk:  "The  popular  idea  of  the  neces- 
sity of  meat  for  a  laboring  man  may  be  epitomized  in  the 
statement:  'A  strong  man  can  eat  more  meat  than  a  weak  one, 
hence  meat  makes  a  man  strong.'  The  proposition  is  evidently 
absurd." 

Thus  does  scientific  investigation,  together  with  the  question 
of  home  and  national  economics,  vindicate  the  principles  of 
vegeterianism.  While  the  majority  may  not  want  to  take  a 
radical  stand  on  the  side  of  strict  vegetarianism,  yet  we  believe 
that  many  when  they  look  at  the  question  squarely,  will  be  led 
to  put  much  less  dependence  upon  flesh  food  as  an  article  of 
diet.  They  will  appreciate  the  fact  that  a  fleshless  diet  may  be 
more  healthful  and  strength  producing  than  the  one  on  which 
mankind  has  for  so  long  a  time  subsisted. 

To  be  a  vegetarian  one  should  be  intelligent  as  to  foods  and 
their  values,  and  should  make  a  wise  daily  selection.  This, 
however,  is  very  possible,  and  with  careful  planning  the  house- 
wife may  arrange  her  daily  menus  in  such  a  way  as  to  greatly 
raise  the  physical  plane  of  the  members  of  her  household  with- 
out the  use  of  an  article  of  food  tainted  with  impurity. 


"Give  me  health  and  a  day,  and   I    will  make  the  pomp 
of  Emperors  ridiculous." — Emerson. 


CHAPTER  XL 
CONDIMENTS. 

A  two-fold  purpose  is  accomplished  in  eating:  First — the 
supplying  of  a  physiologic  need;  second — the  enjoyment  re- 
sulting from  the  partaking  of  pleasant  food. 

Physiologic  need  being  supplied,  hunger  disappears  and  ap- 
petite wanes,  but  humanity,  so  keen  to  surfeit  itself  with  pleas- 
ure, has  tended  to  tempt  the  fleeing  appetite  with  foods  so  pre- 
pared that  they  may  appeal  to  the  palate  even  after  the  needs 
of  the  body  are  supplied. 

This  having  been  for  so  long  the  tendency  of  mankind,  we 
find  ourselves  caring  most  for  those,  things  artificially  and  ex- 
cessively seasoned,  and  so,  often  depend  upon 
Tastebuds     the  seasoning  rather  than  upon  the  natural  flavor. 
In  fact,  few  have  tastebuds*   so  sensitive  that 
they  are  able  fully  to  appreciate  the  exquisite  flavors  of  the 
foods  so  wonderfully  supplied  by  nature. 

It  has  been  said  that  given  any  article  capable  of  disintegra- 
tion by  the  teeth,  plus  the  various  condiments  and  seasonings 
known  to  the  modern  chef,  a  dish  fit  for  a  king  may  be  evolved. 
So  with  peppers  and  sauces,  with  frying  and  basting,  our  food 
is  set  before  us  in  such  a  form  that  it  is  often  impossible  for 
us  to  tell  of  what  we  are  eating. 

As  "overflavoring  leads  to  overeating,"  the  custom  of  serving 
richly  and  highly  seasoned  food  undoubtedly  has  much  to  do 
with  the  too  prevalent  dietetic  sin  of  eating 
Eating  for        for  drunkenness  rather  than  strength.    To  re- 
Drunkenness     educate  our  sense  of  taste  that  it  might  be  nor- 
mally sensitive  to  nature's   exquisite   flavors 
would,  if  we  could  but  realize  it,  give  us  the  keener  enjoy- 
ment and  prevent  the  suffering  of  penalties  for  the  breaking  of 
natural  law. 

*Sensory  nerve  endings  on  the  tongue  and  palate  that  provide  the 
sense  of  taste. 

98 


CONDIMENTS  99 

The  mucous  lining  of  the  digestive  tract  has  two  very  im- 
portant functions.     First — to  secrete  the  digestive  fluids;  sec- 
ond —  to  produce  mucous  which  is  a  natural 
A  Protection     lubricant  and  protects  the  delicate  membrane 
from  the  mechanical  friction   of  food  itself 
or    from    any    other    irritation    which    might    enter    it    from 
the  outside  world. 

Condiments  such  as  mustard,  pepper,  vinegar,  etc.,  by 
reason  of  their  irritating  effect,  produce  a  congestion  of  the 
mucous  membranes  with  which  they  come  in  contact.  This 
temporarily  increases  the  flow  of  digestive  juice,  but  analysis 
has  shown  that  the  character  of  this  fluid  is  quite  different 
from  that  produced  as  the  result  of  the  pres- 
Quantity  Rather  ence  of  food  unassociated  with  condiments. 
Than  Quality  An  analysis  of  the  salivary  secretions  fol- 
lowing the  introduction  into  the  mouth  of 
peppered  food  shows  an  increase  in  the  quantity  but  a  lowering 
of  the  quality.  Though  there  is  more  saliva,  it  contains  less 
ptyalin  (the  active  digestive  principle)  and  more  mucous. 
Consequently  it  is  weak  in  digestive  power. 

Just  so  in  the  stomach  and  intestine;  and  as  the  result  of 
repeated  irritations  of  this  kind,  the  little  cells  whose  duty  it  is 
to  secrete  mucous,  in  their  effort  to  protect  against  an  ever 
increasing  irritation,  secrete  more  and  more  mucous  and  to  a 
greater  or  less  degree  crowd  out  the  cells  that  normally  secrete 
digestive  juices.  The  mucous  glands  increase  in  number  and 
size,  the  digestive  glands  grow  fewer,  the  mu- 
A  Callous  cous  membrane  thickens,  becomes  calloused  as 
it  were,  until,  as  the  months  and  years  go  by, 
catarrh  of  the  stomach  (or  bowel)  often  results  with  a  "corn" 
in  the  stomach  instead  of  on  the  foot.  The  cause  is  the  same : 
a  long  continued  abnormal  irritation  and  an  effort  on  the  part 
of  the  epithelial  wall  to  protect  itself — one  is  analogous  to  the 
other,  but  the  first  far  more  disastrous  and  as  difficult  to  cure. 


100  THE  HOME  DIETITIAN 

But  the  deleterious  effect  of  condiments  does  not  stop  here: 
The  irritants  are  absorbed,  enter  the  portal  system,  produce 
chronic  congestion  of  the  liver  and,  in  their  elimination  through 
the  kidneys,  cause  the  same  irritation  in  those  organs  with  con- 
sequent thickening  and  scar  tissue  formation.  Especially  ob- 
jectionable are  those  articles  hardened  and  preserved  in  brine 
and  vinegar  as  pickles.  As  the  vinegar  preserves  the  cucum- 
ber so  do  these  irritants  toughen  and  pickle  the  tissues  and  in 
addition  to  the  irritation  of  the  condiment  is  added  the  indi- 
gestibility  of  the  toughened  article  of  food. 

Vinegar  differs  from  lemon  juice  in  that  it  is  a  free  acid, 

being  a  solution  of  acetic  acid.     It  is  a  decomposition  product 

of  alcohol,  the  result  of  two  fermentative 

Vinegar  versus       processes,    and   because   of   its    irritating 

Lemon  Juice  properties  produces  disease;  while  lemon 

juice  is  not  a  free  acid  but  an  acid  salt,  not 

a  decomposition  product  but  is  built  up  in  nature's  laboratory, 

is  full  of  vitamines  and  is  a  cure  for  scurvy  and  many  cases  of 

malnutrition. 

Some  one  has  well  said  that  "mustard  produces  the  same  ef- 
fect on  the  inside  as  it  does  on  the  outside  of  the  stomach." 

Says  Gautier:  "Pepper  irritates  the  digestive  tract  and  the 
urinary  tract." 

Condiments  create  an  inflammatory  thirst  which  water  can- 
not quench;  alcohol  is  able  to  quench  that  thirst,  and  many  a 
man  having  "signed  the  pledge"  has  been 
An  Inflammatory  sent  back  to  the  saloon  impelled  by  a 
Thirst  thirst  stimulated  by  highly  seasoned  foods 

served  to  him  by  the  very  ones,  perhaps, 

who  would,  if  they  but  knew  how,  save  him  from  his  over- 
whelming temptation. 

"Many  mothers  who  deplore  the  intemperance  which  they 
see  everywhere  do  not  look  deep  enough  to  see  the  cause. 
They  are  daily  preparing  a  variety  of  dishes  which  tempt  the 


CONDIMENTS       >  101 

appetite  and  encourage  overeating.  The  tables  of  our  American 
people  are  generally  prepared  in  a  way  to  produce  drunkards." 
— Ellen  G.  White. 

And  a  still  greater  "cloud  of  witnesses"  might  be  raised  up 
against  these  much  used  articles.     But  enough  has  been  pre- 
sented to  cause  the  thoughtful  mother  and  house- 
Disease  or     wife  to  hesitate  before  serving  to  her  family 
Health  foods  so  seasoned  that,  even  though  the  imme- 

diate effect  may  seem  pleasing  and  satisfactory, 
a  foundation  for  disease  rather  than  for  health  is  being  laid, 
and,  in  some  cases  at  least,  a  thirst  created  that  may  lead  to 
a  more  grievous  form  of  intemperance  with  its  train  of  misery 
and  woe. 

While  catarrh  of  the  stomach  and  bowels,  hardening  of  the 
liver  and  Bright's  disease,  are  not  in  every  case  caused  by  the 
use  of  condiments,  nevertheless  these  things  are  factors  in  the 
production  of  these  ever  increasing  diseases  and  shorten  the 
working  life  of  these  organs.  Again  we  would  lay  emphasis 
upon  the  fact  that  the  reserve  strength  of  a 
How  Much  healthy  organ  cannot  be  estimated.  Just  how 
Reserve?  much  wear  and  tear  and  overstrain  it  may  be 
able  to  endure  we  can  never  know  until  it  has 
been  tried  out,  and  then  it  is  often  too  late;  the  damage  is 
already  done.  It  is  not  one  error  that  brings  disease;  Nature 
may  resist  and  override  the  few  occasional  mistakes,  but  a 
combination  of  factors,  a  continued  irritation  from  various 
sources,  is  bound  even  in  those  most  vigorous  to  bring  all  too 
soon  the  time  of  reckoning  and  the  day  when  the  strength  of 
the  organs  no  longer  enables  them  to  cope  with 
With  a  the  adverse  conditions.  And  their  ability  to  do 
Crutch  even  a  normal  amount  of  work  is  often  so  greatly 
impaired  that  the  individual  must  walk,  with  a 
crutch  as  it  were,  permanently  maimed,  his  vitality  lessened 
and  his  life  shortened. 


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An  important  part  of  the  treatment  of  the  diseases  mentioned 
in  this  connection  is  the  elimination  from  the  diet  of  all  irri- 
tating and  highly  seasoned  foods.  How  much  better  to  avoid 
those  things  which  tend  to  produce  disease  and  to  let  our  regu- 
lar dietary  consist  of  the  foods  so  bountifully  supplied  by 
Nature  that  will  place  upon  our  bodies  no  handicap  in  the 
processes  of  assimilation  and  elimination. 

There  are  many  delicious  flavors  in  natural  foods;  the  de- 
lightful nectar  of  fruits,  the  rich  flavor  of  nuts,  the  wholesome- 
ness  of  grains,  the  savor  of  vegetables  and  vege- 
Keen  table  broths;  all  of  these  were  given  us  that 

Enjoyment  we  might  derive  the  keenest  enjoyment  in  the 
partaking  of  them.  Careful  and  intelligent 
preparation  will  bring  out  delicacy  of  flavor  that  will  prove 
delightful  and  more  than  satisfactory  to  all  who  will  give  the 
healthful  way  an  unprejudiced  trial. 


"Wherefore  do  ye  spend  money  for  that  which  is  not  bread? 
And  your  labor  for  that  which  satis fieth  not?  Hearken  dili- 
gently unto  me,  and  eat  ye  that  which  is  good  and  let  your 
soul  delight  itself  in  fatness." 


CHAPTER  XII. 
UNNATURAL  STIMULANTS. 

These  are  any  substances  which  excite  cell  or  tissue  to  undue 
activity  by  reason  of  their  irritating  presence.  Condiments 

then  would  be  included  under  this  head  (see 
Abnormal  previous  chapter) ,  but  as  they  have  already  been 
Excitation  discussed,  we  will  devote  the  contents  of  this 

chapter  to  those  stimulants  which  affect  the 
nervous  system.  These  are  substances  which  excite  the  brain 
and  nerves  to  abnormal  activity  by  reason  of  their  irritating 
presence  in  the  blood.  This  undue  stimu- 
Compensatory  lation  is  always  followed  by  a  compensatory 
Depression  period  of  depression.  This  is  more  than  a 

mere  physiological  sedation,  for  after  re- 
peated stimulation  of  this  sort  it  takes  more  of  the  stimulant 
to  produce  the  same  amount  of  activity  until  the  nerves  tend 
toward  a  wornout  state  or  a  condition  of  exhaustion. 

Exhausted  nerves  are  always  irritable,  and  as  the  end  result 
of  a  continued  abnormal  stimulation  the  nerves  become  weak, 
unsteady  and  unable  to  do  with  poise  and  control  the  work  of 
governing  the  muscular  mechanism  of  the  body.  Under  the 
head  of  such  stimulants  may  be  classed:  Alcohol,  tobacco, 
various  drugs,  many  patent  medicines,  tea,  coffee,  cocoa,  and 
meat  juices. 

Alcohol,  the  great  destroyer  of  the  race,  we  need  not  discuss 
here.  Tobacco,  a  menace  to  the  physical  and  intellectual  in- 
tegrity of  mankind,  is  not  included  in  the  realm  of  dietetics. 
The  promiscuous  use  of  drugs  and  patent  medicines  the  people 
are  being,  to  an  extent,  saved  from  by  educational  campaigns 
and  the  law.  But  coming  more  strictly  in  the  province  of  our 
discussion,  and  often  apparently  innocent  in  their  effects, 

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are  those  in  the  remainder  of  the  list — tea,  coffee,  cocoa,  and 
meat  juices. 

Tea:  "That  social  cup  which  sharpens  wit,  brightens 
repartee,  accelerates  the  flow  of  ideas,  quickens  the  pulse,  re- 
lieves one  of  headache  and  fatigue  and  drives  away  dull  care 
is  not  the  innocent  benefactor  of  the  race  that  it  may  seem  to 
be.  Instead  it  is  a  deceiver  which,  commending  itself  for  the 
present  as  a  thing  "to  be  desired  to  make  one  wise'  and  well,  in 
the  end  robs  us  of  a  hundredfold  more  of  the  very  things  it 
seems  to  give." — Dr.  D.  D.  Comstock  in  Signs  of  the  Times, 
July,  1917. 

Tea  contains  two  injurious  extractives — a  somewhat  bitter 
alkaloidal  poison  called  theine,  and  an  astringent  acid  called 
tannin.  A  small  cup  of  tea — four  ounces — will 
Theine  contain  from  %  to  one  grain  of  theine  and  a  vari- 
able amount  .  of  tannic  acid.  The  physiological 
effects  of  theine  are  principally  those  of  stimulation.  It  is  an 
excitant  to  the  brain,  quickens  the  pulse  and  raises  blood  pres- 
sure, apparently  relieving  fatigue. 

"Used  in  excess  it  (tea)  exerts  a  harmful  influence  upon  the 
nervous  system,  and  in  too  strong  a  form  injures  the  digestive 
tract  and  function." — Harrington  and  Richardson's  Practical 
Hygiene,  page  212. 

According  to  Bullard,  "the  abuse  of  tea  as  a  beverage  leads 
to  ringing  in  the  ears,  tremor,  nervousness,  headache,  neu- 
ralgia and  constipation." 

Practically  all  medical  authorities  classify  theine  with  the 
habit  forming  drugs,  such  as  morphine,  cocaine  and  alcohol. 
Who  shall  say  then  just  what  is  excess  or 
A  Habit-  abuse?  Experiments  of  the  Pasteur  Insti- 

Forming  Drug  tute  have  shown  that  the  long  continued  use 
of  even  very  small  doses  of  poison  ulti- 
mately produces  decided  injury  to  the  organism,  and  some 
observers  say  that  a  given  amount  of  poison  taken  in  small 


UNNATURAL  STIMULANTS  105 

doses  over  a  long  period  of  time  does  more  harm  than  if  taken 
in  large  doses  at  infrequent  intervals.  Just  as  there  is  greater 
damage  inflicted  by  alcohol  on  the  "tippler"  than  on  the  man 
who  goes  on  a  "spree"  occasionally,  but  abstains  at  other  times. 

The  astringent  action  of  the  tannic  acid  of  tea  in  its  effect 
on  the  bowel  is  no  small  factor  in  the  causation  of  the  preva- 
lent disease,  constipation,  and  many  a  girl  and  young  woman 
has  laid  the  foundation  for  future  ill  health  in  her  daily  indul- 
gence in  a  cup  of  tea. 

"With  nerves  all  a-quiver  with  theine,  and  the  bowels  all 
puckered  with  tannin,  what  an  amazing  preparation  for  the 

battles  of  life!  It  is  but  little  short  of  a 
A  Tragedy  tragedy  that  a  girl  of  a  nervous  and  artistic 

temperament,  with  a  natural  tendency  toward 
functional  disease  of  the  nervous  system,  should  be  encouraged 
or  even  allowed  by  her  parents  to  begin  so  young  to  cultivate 
a  disorder  toward  which  she  has  a  natural  bent — nervous  pros- 
tration and  chronic  constipation — through  the  free  use  of  tea 
and  other  nerve  stimulants  and  sedatives." — D.  D.  Comstock. 

Coffee:  The  stimulating  principle  of  coffee  is  caffeine,  which 
is  practically  the  same  as  the  theine  of  tea,  and  identical  in  its 

effects,  and  much  that  has  been  said  of  tea  might 
Caffeine  also  be  said  of  coffee.  Caffeine  is  a  drug  that  is 

commonly  used  in  headache  powders  or  is  pre- 
scribed by  physicians  when  an  emergency  stimulant  is  needed. 
Coffee  contains  about  2-grs.  of  caffeine  to  the  cup  and 
thus  its  effect  upon  the  nervous  system  is  even  more  marked 
than  that  of  tea;  and  while  tea,  because  of  its  astringent  action, 
interferes  with  the  normal  peristalsis  of  the  intestine,  coffee 
interferes  to  a  greater  extent  with  stomach  digestion. 


106  THE   HOME   DIETITIAN 

American  people  yearly  consume  about  15,000,000  pounds 

of  caffeine,  which  if  given  at  one  time  would  kill  the  whole 

world  at  one  dose.     This  if  divided  into  doses 

15,000,000    would   equal   more   than    100,000,000,000   doses 

Pounds         annually  or  a  little  more  than  3  grains  daily  for 

every    man,    woman    and    child    in    the    nation. 

Surely  this  can  not  tend  toward  the  physical  uplift  of  the  race, 

but  must  have  its  effect  in  the  gradual  increase  of  chronic 

disease. 

Quoting  from  Gautier:  "Coffee,  as  everybody  knows,  pro- 
duces a  nervous  excitement,  which  if  abused  may  lead  to 
insomnia,  halluciantions,  troubles  of  the  circulation,  and  mus- 
cular enervation,  to  pericordial  distress  and  to  dyspnoea.  One 
can  become  caffeic,  just  as  one  can  become  alcoholic  or  a 
morphia  maniac." 

And  again  from  Harrington  and  Richardson's  Practical  Hy- 
giene, page  214:  "Coffee  taken  in  extreme  quantities  causes 
palpitation  and  intermission,  besides  general  nervousness  and 
derangement  of  digestion.  It  has  a  marked  inhibitory  influence 
on  gastric  digestion  and  is  more  oppressive  to  the  stomach  than 
tea,  and  hence  should  be  used  with  caution  by  dyspeptics." 

The  headache  that  one  has  when  deprived  of  his  morning 

coffee  or  his  daily  portion  of  tea  is  one  of  the  greatest  evidences 

that  the  nervous  system  has  learned  to  depend 

For  That      upon  the  artificial  stimulation  and  that,  sooner 

Headache      or  later,  if  the  habit  is  continued  nature  will 

reach  the  place  where  she  can  no  longer  cope 

with  the  situation  and  the  collapse  will  come. 

"There  can  be  no  doubt  but  that  the  human  race  would  be 
better  off  if  these  beverages  had  never  been  discovered,  and 
many  cases  of  nervousness,  dyspepsia,  and  constipation  would 
be  either  greatly  helped  or  entirely  relieved  if  these  beverages 
were  banished  from  our  tables." — Sadler  in  Science  of  Liv- 
ing, p.  162. 


UNNATURAL   STIMULANTS  107 

Cocoa:  Many  giving  up  tea  and  coffee  feel  that  they  can 
indulge  themselves  freely  in  cocoa,  but  here  again  a  mistake 
is  made;  for  even  in  the  use  of  this  delightful 
Theobromin  beverage,  care  and  moderation  should  be  exer- 
cised. It  contains  the  active  principle  theo- 
bromin  which  is  related  to  caffeine,  though  not  so  deleterious 
in  its  effects,  it  not  having  the  untoward  effect  on  the  cerebral 
centers  and  the  heart  that  does  the  active  principal  of  either 
coffee  or  tea.  However,  it  is  a  drug,  its  drug  action  affecting 
principally  the  kidneys  and  urinary  tract.  A  cup  of  cocoa* 
contains  about  one-half  as  much  of  its  active  principle  as  does 
tea  or  coffee  and  the  theobromin  may  be  considered  one-half 
as  injurious  in  its  effects  as  caffeine. 

Cocoa  has  an  advantage  over  tea  and  coffee.  Being  rich  in 
fat  and  protein,  it  has  rather  a  high  food  value.  Chocolate  and 
cocoa  are  the  same  except  that  in  cocoa  the  fat  has  been  largely 
removed.  This  fat  is  placed  on  the  market  as  cocoa  butter. 

So  while  the  same  things  cannot  be  said  against  cocoa  as 
can  be  said  against  tea  and  coffee,  and  it  may  at  times  serve  a 
useful  purpose  as  food,  yet  it  should  be  used  only  with  care 
and  moderation.  Especially  should  children  be  kept  from  the 
use  of  cocoa,  it  being  particularly  deleterious  to  them  because 
of  its  action  on  the  urinary  tract. 

Truly  it  is  "the  little  foxes  that  spoil  the  vines"  and  our 

safety  and  greatest  efficiency  lie  in  a  selection  of  food  which 

will  yield  the  highest  results  healthwise,  and  in  the 

Little      avoiding  of  those  things  which  are  questionable  in 

Foxes     their  effects. 

Meat  Extractives:  The  end  products  of  protein 
metabolism  already  described  are  closely  related  to  caffeine. 
For  this  reason  the  stimulating  effect  of  meat  or  meat  broths, 
which  when  taken  add  these  extractives  in  excess  to  those 
already  formed  normally  in  the  tissues,  and  the  sensation  of 


108  THE  HOME  DIETITIAN 

weakness  when  they  are  omitted  from  the  dietary  by  one  accus- 
tomed to  having  them. 

The  feeling  of  strength  obtained  from  meat  broths  is  thus 

not  a  true  tonic  but  an  unnatural  stimulant,  which  if  freely 

indulged  in  cannot  but  have  in  the  end  a 

A  Devitalizing      devitalizing  effect  upon  the  general  nervous 

Effect  system. 

Eating  for  health  means  eliminating  from 
one's  diet  those  things  which  tend  to  make  for  disease  and  race 
decadence  and  in  subsisting  on  those  foods  so  abundant  that 
are  full  of  life  and  health  properties.  The  more  we  are  able 
to  reach  this  ideal  the  nearer  does  the  body  approach  the  nor- 
mal state  which  means  not  only  fulness  of  physical  but  of 
intellectual  strength. 


"Blessed  art  thou,  0  land,  when     .     .     .     thy  princes  eat 
in  due  season,  for  strength  and  not  for  drunkenness." 


CHAPTER  XIII. 
MEAT    SUBSTITUTES 

Upon  meat  and  the  savors  derived  from  it  has  dependence 
always  been  placed  to  make  food  palatable  and  appetizing. 

With  meats  taken  from  us,  free  fats  in  disfavor,  condiments 

disallowed,  what  can  we  do  in  the  way  of  preparing  dishes  that 

will  not  only  supply  the  body  needs,  but  also 

A  Problem      meet  the  demands  of  often  wrongly  educated 

palates?     Surely  we  would  feel  quite  helpless 

and  find  the  problem  too  great.     However,  a  practical  study 

may  enable  us  to  "find  a  way." 

In  preparing  meat  substitutes  we  must  think  of  (1)  broths, 

(2)  entrees,  and  (3)  gravies.    These  foods  must  be  appetizing, 

the  broths  with  something  of  the  same  savory 

Three-fold     appeal  to  the  palate  as  have  the  meat  juices; 

the  entrees  must  supply  the  necessary  amount  of 

tissue  building  element,  and  the  gravies,  while  palatable,  must 

be  free  from  excess  of  grease  especially  superheated  fats. 

(I)  Broths  and  Soups:     Vegetables  properly  prepared  yield 

the  most  delicious  and  appetizing  flavors.     In  fact,  vegetable 

bouillon  may  be  so  like  the  ordinary  meat  broth  in  its  savor 

that  many  could  scarcely  be  persuaded  of  the  absence  of  all 

meat  extract  in  its  preparation.    Moreover,  such 

A  Natural      vegetable  broths  are  rich  in  the  mineral  salts 

Tonic  and  vitamines  so  essential.     For  the  invalid  they 

will  have  all  the  advantages  of  an  appetizer  and 

tonic  without  the  contamination  of  animal  wastes  and  purin 

stimulation. 

The  vegetables  cut  up  without  paring  should  be  put  to  cook 
in  cold  water  and  allowed  to  simmer  two  or  three  hours.  In 
this  way  the  mineral  matter,  vitamines,  and  much  of  the  pro- 
tein pass  into  the  broth,  the  temperature  not  being  high  enough 
to  destroy  the  vitamines.  In  boiling  vigorously  for  more  than 

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110  THE  HOME  DIETITIAN 

thirty  minutes  a  greater  risk  is  run  of  destroying  the  vital 
elements. 

The  most  important  part  of  the  nourishment  being  near  the 
skin,  a  most  delicious  vegetable  broth  can  be  made  by  using 
simply  the  parings  of  potatoes  and  other  vege- 
Soup  Stock  tables.  These  having  been  thoroughly  cleansed, 
may  be  used  to  excellent  advantage  in  the  prep- 
aration of  broths  and  soup  stock.  No  fat  should  be  added  but, 
after  straining  or  pressing  through  a  colander,  seasoning  in  the 
way  of  salt,  celery  salt,  a  bay  leaf,  or  a  pinch  of  thyme  may 
be  added.  Any  combination  of  vegetables  may  be  used  with 
good  results.  (See  recipes  for  soups,  Chap.  XXII.)  Vegex 
is  a  factory  prepared  vegetable  extract  which  makes,  when 
added  to  boiling  water,  a  very  nice  bouillon  comparable  to  that 
prepared  from  bouillon  cubes.  (See  recipe  34,'  Chap.  XXII.) 

(2)  Entrees:  The  essential  for  these  dishes  as  meat  substi- 
tutes is  first,  and  most  important,  that  they  contain  a  relatively 
high  proportion  of  protein.  In  this  way  only  can 
The  they  replace  flesh  food,  which  usually  contains 

Essential  30%  or  more  of  the  nitrogenous  element.  Often 
dishes  are  served  as  meat  substitutes  which  con- 
tain a  very  small  percentage  of  protein,  and  are  in  reality 
starchy  rather  than  nitrogenous  foods.  Something  more  than 
the  taste  must  be  considered  if  we  are  rightly  to  supply  the 
body  demand.  However,  the  flavor  cannot  be  ignored  and 
the  dish  to  be  a  success  must  satisfy  the  palate  as  well.  For 
foods  that,  because  of  their  large  protein  content,  are  good  meat 
substitutes,  see  table,  Chapter  VI. 

For  at  least  two  of  the  daily  meals,  a  protein  dish  should  be 
planned.  For  breakfast  it  may  be  an  egg,  cottage  cheese, 
cottage  cheese  omelet,  milk  toast,  gluten  mush  or 
Breakfast  gruel,  or  any  of  the  whole  grains,  as  oatmeal, 
whole  or  cracked  wheat,  whole  rice,  pearled  bar- 
ley. These  grains  contain  in  themselves  15%  or  more  protein. 


MEAT    SUBSTITUTES 


111 


When  eaten  with  milk  the  percentage  of  protein  may  reach 
18%.  The  addition  of  sugar  is  a  mistake  for  two  reasons:  first 
because  sugar  and  milk  is  not  a  good  combination  (see  Chap- 
ter XVII)  and  second,  because  the  extra  food  units  of  sugar 
greatly  disturb  the  protein  balance.  Cream  may  be  used  if 
other  fats  in  the  meal  are  limited,  but  as  a  protein  dish  the 
cereal  has  its  greatest  advantage  when  eaten  with  whole  milk. 
Fruit  juices  may  be  combined  with  the  grain  if  desired,  but 
care  must  be  taken  that  sufficient  protein  in  some  form  be  sup- 
plied. Nuts  are  a  good  addition  to  a  breakfast  menu,  but  sup- 
ply fat  rather  than  an  excess  of  protein.  The  peanut  and 
almond  are  higher  in  protein  than  other  nuts. 

Sample  Breakfast  Menus* 

iyr      -1  Protein  Total 

Calories.          Calories. 

Fruit   (large  apple  or  orange) 6  100 

Cracked  Wheat  with  Milk 25  164 

Whole  Wheat  Gems  (2) 30  190 

Butter  (thin  pat) 50 

Cereal  Coffee     (tsp.  sugar,  1  oz.  evaporated  milk)  8  65 

Almonds  (6)   8  60 

Per  cent  of  protein  for  the  meal  12.  77   ,  629 

T^-     2 Protein  Total 

Calories.  Calories. 

Cantaloupe 5  75 

Omelet   27  90 

Nut  Cream  Toast 34  209 

Corn  Bread 18  150 

Butter   (thin  pat)    50 

Milk  (6  oz.) 23  120 

Per  cent  of  protein  for  the  meal  15.  107  694 

"Unless  otherwise  specified,  food  values  are  taken  from  tables  in 
Chapter  V  and  are  for  average  servings.  See  Chapter  XXII  for  recipes. 

8 


112  THE   HOME   DIETITIAN 

TVT      o  Protein  Total 

"°-  *-  Calories.  Calories. 

Grapefruit  (1)  with  tsp.  sugar 7  125 

Whole   Rice    or    other    whole    cereal    with 

cream   15  161 

Fruit  Toast   15  158 

Protose  Steak   45  100 

Whole  Wheat  Sticks  (3)   .  10  100 


92  544 

Per  cent  of  protein  for  the  meal  14.5. 


™-      * Protein  Total 

Calories.  Calories. 

Corn  Flakes  with  Milk 16  100 

Baked  Apple 2  125 

Cottage  Cheese  Omelet 33  82 

Graham  Oven  Toast  (2  pieces) 26  200 

Butter   (thin  pat)    50 

Cereal   Coffee  with   Evaporated   Milk   and 

Sugar   ' 8  65 


85  622 

Per  cent  of  protein  for  the  meal  14. 


TVT      r  Protein  Total 

So-  *  Calories.          Calories. 

Fruit  (large  apple  or  orange) 6  100 

Oat  Gruel  ___ 23  125 

Puree  of  Peas  on  Toast 38  200 

Graham  Puffs  (2) 29  170 

Butter  (thin  pat) 50 

96  645 

Per  cent  of  protein  for  the  meal  14.5. 

The  above  are  not  necessarily  ideal  menus  for  everyone,  but 
are  given  to  show  how  the  balance  of  protein  may  be  adjusted. 


MEAT    SUBSTITUTES 


113 


In  some  cases  where  the  no  breakfast  plan  is  followed,  or 
where  the  morning  meal  is  made  up  largely  of  fruit  or  other 
low  protein  foods,  the  other  two  meals  of  the  day  must  be 
planned  so  as  to  furnish  ample  tissue  building  material. 

When  possible  it  is  better  for  dinner  to  be  served  in  the 
middle  of  the  day.  In  planning  the  menu  it  is  well  to  decide 
first  upon  the  form  in  which  the  protein  is  to  be 
Dinner  supplied,  then  to  select  the  other  foods  accordingly. 
If  legumes,  such  as  peas,  beans,  or  lentils  are  to 
be  served,  or  cottage  cheese  either  as  a  salad  or  a  meat  dish,  it 
may  not  be  necessary  to  plan  a  special  meat  substitute.  How- 
ever, it  is  often  very  pleasing  to  serve  a  dish  which  will  seem 
more  nearly  to  take  the  place  of  meat,  such  as  recipes  36  to  47, 
Chapter  XXII.  These  may  be  served  with  sauces  or  gravies 
which  may  add  greatly  to  the  meaty  flavor. 

Sample  Dinner  Menus* 

«VT      i  Protein  Total 

J>|0-  i~  Calories.          Calories. 

Cream  of  Celery  Soup 16  105 

Bean  Croquettes  with  Brown  Sauce 37  145 

Baked  Potato,  Egg  Gravy 24  144 

Sliced  Tomatoes  (1  tomato) 5  33 

Bread  (2  slices)   26  200 

Butter  (thin  pat)    50 

Fruit  Mold -  59 

Per  cent  of  protein  for  the  meal  14.  736 

•»T     0  Protein  Total 

iN°-  *—  Calories.          Calories, 

Vegetable  Bouillon 24  93 

Green  Peas  (3  oz.) 21  85 

Browned  Potato   19  129 

"Unless  otherwise  specified,   food  values  are  taken  from  tables  in 
Chapter  V  and  are  for  average  servings.  See  Chapter  XXII  for  recipes. 


114  THE   HOME  DIETITIAN 

Protein  Total 

Calories.  Calories. 

Lettuce  and  Cottage  Cheese  Salad  (2  oz.)--     40  75 

Graham  Bread  (1  slice)    13  100 

Butter  (thin  pat) 50 

Cereal  Pudding 14  257 


131  789 

Per  cent  of  protein  for  the  meal  16. 


T*J      9                                                                           Protein  Total 

^°"  6~                                                                       Calories.  Calories. 

Cream  of  Corn  Soup 14  114 

Spinach  with  Egg 33  100 

Apple  and  Celery  Salad  with  Golden  Dress- 
ing        9  91 

Bread  (1  slice) 13  100 

Butter  (thin  pat 50 

Buttermilk  (6  oz.) 23  66 

Olives  (6)   6  120 

Strawberry  Fluff 11  136 


Percent  of  protein  for  the  meal  14. 


Protein  Total 

Calories.  Calories. 

Cream  of  Tomato  Soup 19  112 

String  Beans  (4  oz.) 8  20 

Carrot  and  Cottage  Cheese  Salad 27  146 

Oven  Toast  (2  slices) 26  200 

Milk  (7  oz.)   27  140 

Baked  Banana 7  100 

Walnuts  (3)   or  Olives   (5)_.                            10  100 


124  818 

Per  cent  of  protein  for  the  meal  15. 


MEAT    SUBSTITUTES 


115 


Daily  Ration  Showing  Greatly  Distorted  Food  Balance 
Breakfast:  Prot.        Fat.        Carbo.    Total. 


Cream  of  wheat,  cream  and  sugar 
Buttered  Toast  (2  pieces) 

11 
9,6 

78 
112 

96 
162 

186 

300 

Potatoes  fried  in  fat 

10 

26 

99 

135 

Apple  Sauce 

1 

4 

95 

100 

Jelly 

1 

99 

100 

Dinner  : 
Cream  of  Vegetable  Soup 

49 
Prot 
}?, 

220 

.        Fat. 
104 

551 

Carbo. 
23 

821 
Total. 
139 

Sweet  Potatoes  with  Brown  Gravy 
(flour  browned  in  oil) 

14 

64 

195 

273 

Olives  (5) 

2 

83 

15 

100 

Asparagus  with  Butter  Sauce  
Macaroni  with  Tomatoes 

7 
1Q 

51 
16 

15 

70 

73 
105 

Apple    and    Celery    Salad    with 
Cream  Dressing 

2 

73 

41 

116 

Raisin  Pie 

16 

177 

207 

400 

White  Bread  (2  slices) 

25 

12 

163 

200 

Butter 

150 

150 

Lunch  : 
Peanut  Butter  Sandwich 

97 

Prol 
30 

730 
:.        Fat. 

68 

729 
Carbo. 
91 

1556 
Total. 
189 

Baked  Apple 

9, 

5 

118 

125 

Coffee  with  Cream  (2  tablespoons 
and  heaping  tablespoon  sugar) 
Chocolate  Layer  Cake 

3 
17 

51 
52 

46 
181 

100 
250 

Total  calories  in  daily  ration: 
Prot.            Fat.           Carbo.        Total. 
196         1126          1716        3041 

52 
F 

176 

'ercent 
Prot. 

6 

436 

Percent 
Fat. 

37 

664 

Percent 
Carbo. 

56 

116  THE  HOME  DIETITIAN 

Note  the  high  total;  the  fat  nearly  two  times  the  normal 
amount  (See  Chap.  VII) ;  the  protein  less  than  the  lower  nor- 
mal limit. 

The  only  person  handling  well  the  total  amount  of  food 
would  be  a  man  in  active  labor,  as  a  farmer.  For  him  the 
protein  would  be  50  to  100  calories  too  low.  Having  a  total  of 
3041  calories,  his  protein  might  be  sufficient  at  9%  or  10%,  but 
in  this  ration  he  has  only  6%  protein. 

Two  other  meals  having  been  served,  it  is  often  better  for  the 
evening  meal  to  consist  largely  of  fruit  with  a  dextrinized 
cereal  or  some  other  easily  digested  food.  This, 
Evening  of  course,  depends  entirely  upon  the  needs  of  the 
Meal  individual  and  what  portion  of  the  necessary  daily 

ration  has  already  been  taken.  If  the  protein 
ration  is  still  low,  there  must  be  added  to  the  evening  meal 
some  food  which  will  supply  the  lack.  This  may  well  be  in 
the  form  of  buttermilk,  cottage  cheese,  a  cereal  gruel  or  an 
egg.  Brain  workers  and  those  fatigued  from  the  work  of  the 
day  would  find  it  a  great  advantage  to  take  their  food  at  this 
time  in  as  digestible  a  form  as  possible. 

Often,  however,  the  evening  meal  must  be  the  heavy  meal  of 
the  day.  In  these  cases  the  lunch  at  mid-day  should  be  light 
but  nourishing  and  the  evening  dinner,  while  supplying  the 
necessary  food  elements,  should  be  served  in  not  too  great  a 
variety,  properly  prepared  and  eaten  with  care  as  to  mastica- 
tion. The  fact  that  more  time  can  be  taken  for  the  meal  in 
the  evening  is  an  advantage  over  the  haste  with  which  a  noon- 
day meal  is  often  eaten,  this  offsetting  to  a  great  extent  the 
disadvantage  of  eating  heartily  in  the  evening.  Dinner  menus 
numbers  3  and  4  are  simple  in  variety  and  may  well  be  taken 
in  the  evening.  In  many  cases  it  is  better  not  to  serve  potatoes 
regularly  for  evening  dinner.  They  may  be  served  for  break- 
fast instead,  and  as  baked  potatoes  make  a  most  satisfactory 
addition  to  the  morning  meal. 


MEAT    SUBSTITUTES  117 

No.  3.  Gravies:  Many  would  be  quite  willing  to  eliminate 
flesh  food  from  their  diet  were  it  still  possible  to  have  the  rich, 
savory  gravies  usually  served  with  meat.  These  much  to  be 
desired  sauces  may  readily  be  made  from  vegetable  broths  and 
extracts  and  eaten  with  the  added  satisfaction  of  the  thought 
that  they  are  not  only  appetizing  but  health  giving. 

Many  gravies  made  by  vegetarians  are  anything  but  hy- 
gienic because  of  their  excess  of  grease  and  superheated  fat. 

These  may  make  a  meal  more  unhealthful  than 
Unhygienic     one  in  which  meat  is  served. 
Gravies  A  very  enjoyable  and  healthful  dressing  for 

vegetables  and  entrees  may  be  prepared  by 
using  a  vegetable  broth  as  a  basis.  Instead  of  browning  flour 
in  butter  or  oil,  it  can  be  browned  in  the  oven  or  in  a  dry  pan 
over  the  flame  and  this  used  to  thicken  the  gravy.  The  addi- 
tion of  caramel  cereal  coffee,  or  carmelized  sugar,  will  serve  to 
give  an  added  richness  in  color.  (See  recipe  56,  Chap.  XXII.) 


"Experiments  have  shown  that  physical  endurance  can  be 
doubled  by  dietetic  causes  alone." 

"Observation  shows  that  many,  possibly  most,  of  the  world's 
most  vital  men  and  women  have  virtually  made  over  their  con- 
stitutions from  weakness  to  strength." — Irving  Fisher. 


CHAPTER  XIV. 

VEGETABLES 

No  other  food  is  so  universally  used  by  all  classes  as  the 
vegetable.    No  daily  ration  seems  complete  without  it,  no  mat- 
ter how  elaborate  the  other  foods  may  be.  None 
A  Universal     live  so  largely  on  a  meat  diet  that  they  do  not 
Food  feel  the  need  of  the  accompanying  vegetable  to 

make  their  meal  satisfactory.  And  to  those 
who  have  adopted  a  fleshless  diet  it  becomes,  more  than  ever, 
an  important  part  of  their  dietary  and  greater  dependence  is 
placed  upon  it  in  the  making  up  of  the  daily  ration.  Greater 
thought  and  care  must  then  be  accorded  its  preparation  and 
more  attention  paid  to  the  part  it  plays  in  each  meal. 

Vegetables  are  valuable  because  of  their  cellulose  which,  as 
before  stated,  serves  as  necessary  bulk;  because  of  their  rich- 
ness in  the  mineral  salts  so  essential  to  the  blood  and 
Their  tissues ;  because  of  the  great  amount  of  vitamines  they 
Value  supply,  without  which  the  organic  processes  could 
not  be  carried  on;  and  because  of  actual  caloric 
food  value,  this  last  much  more  abundant  in  some  vegetables 
than  others.  The  leaf  vegetables  are  of  special  value  because 
of  their  complete  proteins  and  growth  producing  vitamines. 
See  chapters  VI  and  IX. 

Botanically  vegetables  may  be  classified  as  follows: 

1.  Roots — as  carrots,  turnips,  beets,  parsnips. 

2.  Tubers — potatoes,  onions,  etc. 

3.  Leaves — lettuce,  cabbage,  cauliflower,  asparagus,  spin- 
ach, greens. 

*4.     Seeds  or  Legumes — peas,  beans,  lentils,  peanuts,  soy 
beans. 

*In  this  class  may  also  be  placed  the  grains. 

118 


VEGETABLES  119 

The  bulk  of  most  vegetables  is  cellulose;  exceptions  being 
the  potato,  sweet  potato,  the  winter  squash  and  the  legumes. 
The  cellulose  of  some  vegetables  is  tougher  and  more  indi- 
gestible than  that  of  others;  for  instance,  that  of  the  cabbage, 
the  parsnip,  corn,  and  vegetable  oyster.  The  cellulose  of  vege- 
tables is  often  more  digestible  raw  than  cooked,  as  for  example 
cabbage  which  can  be  eaten  raw  by  many  who  find  it  im- 
possible to  take  it  cooked. 

The  potato,  though  poor  in  cellulose,  is  especially  rich  in 
alkaline  salts  and  for  this  reason  is  useful  in  conditions  where 
it  is  desirable  to  render  the  blood  alkaline.  This, 
The  Value    no  doubt,  is  the  reason  why  the  combination  of 
Of  Potato     "meat  and  potatoes"  has  always  been  so  satisfac- 
tory;  the  acid   ash  of  meat  metabolism  being 
neutralized  to  an  extent  by  the  alkalinity  of  the  potato. 

All  vegetables  are  rich  in  salts;  green  vegetables  are  par- 
ticularly valuable  for  the  iron  salts  they  contain,  thus  being 

very  helpful  in  cases  of  anemia.  The  iron  obtained 
An  Iron  in  this  way  is  appropriated  by  the  body  to  a  much 
Tonic  greater  degree  than  that  taken  as  "iron  tonic"  out 

of  a  bottle.  The  green  coloring  matter  of  plants  is 
known  as  chlorophyll.  Chlorophyll  is  the  respiratory  and 
starch  making  portion  of  the  plant  and  is  essential  not  only  to 
plant  life  but  to  animal  life  as  well. 

Haemoglobin,  the  red  coloring  matter  of  the  blood,  is  anal- 
ogous to  the  chlorophyll  of  the  plant,  and  just  as  chlorophyll 
is  necessary  for  plant  life  so  is  haemoglobin  necessary  for 
animal  life.  Green  vegetables  contain  substances  closely  re- 
lated to  the  red  of  the  blood  and  the  quality  of  the  haemo- 
globin of  the  blood  with  its  iron  content  may  be  altered  mate- 
rially by  a  deficiency  or  an  abundance  of  these  important 
and  vitalizing  foods. 


120  THE   HOME   DIETITIAN 

Vitamines  are  present  in  these  green  vegetables  in  large 
amounts,  thus  making  them  invaluable  as  an  article  of  diet 
both  for  the  invalid  and  for  the  person  in  nor- 
Fat-Soluble  mal  health,  for  the  child  as  well  as  for  the 
Vitamine  adult.  For  the  child  they  are  especially  valu- 
able because  of  the  "fat-soluble"  vitamine  con- 
tained in  them,  which  has  to  do  with  normal  growth  and  de- 
velopment. (See  chapters  VII  and  IX.) 

Green  vegetables  contain  much  water,  as  high  as  from  80% 
to  92%.  For  this  reason  an  animal  feeding  largely  upon 
leaves  and  green  vegetables  drinks  much  less 
Hot  Weather  water  than  one  subsisting  upon  a  diet  of  grain. 
Food  For  this  same  reason  green  vegetables  are  es- 

pecially good  as  "hot  weather  food."  How- 
ever, they  should  be  obtained  as  freely  as  possible  at  all  times 
of  the  year. 

In  cities  and  countries  where  green  vegetables  can  not  be 
obtained  during  the  winter  months  people  often  suffer  the 
results  of  a  vitamineless  diet.  Dr.  Evans,  a  noted 
Spring  health  writer,  says  that  one-half  of  the  people  in  the 
Fever  cities  have  a  touch  of  scurvy  every  winter.  This 
may  account  for  the  epidemics  of  spring  fever  so 
prevalent  as  winter  ends,  and  the  use  of  liver  pills  and  blood 
purifiers  at  this  time  of  the  year.  All  vegetables,  however,  con- 
tain vitamines  and  when  green  vegetables  can  not  be  obtained 
and  fruits  are  expensive,  the  proper  preparation  of  winter 
vegetables  may  supply  necessary  vitamines. 

The  question  of  the  preparation  of  vegetables  is  a  most 
important  one.  Uncooked  vegetables  contain  the  highest  per- 
centage of  vitamines  and  such  vegetables  as  carrots,  turnips, 
cabbage,  as  well  as  lettuce,  water  cress,  tomatoes  and  celery, 
etc.,  may  be  eaten  raw  with  great  advantage,  care  being  taken 
to  insure  thorough  mastication.  These  prepared  in  the  form 
of  salads  may  be  served  in  a  most  attractive  way.  (See  recipes, 


VEGETABLES  121 

Chapter  XXII.)  In  this  way  they  may  to  a  great  extent  take 
the  place  of  fruit. 

The  process  of  cooking  unfortunately  often  greatly  lessens 
the  nutritive  value  of  vegetables.  It  is  possible,  however,  to  so 
prepare  and  cook  them  that  they  will  not  lose  their  nutritive 
and  vital  elements,  and  it  is  very  important  that  this  be  ac- 
complished. 

The  ordinary  method  of  vegetable  preparation  includes  the 
removing  of  the  skins  and  those  parts  containing  the  tough, 
more  fibrous  portions  of  cellulose  such  as  celery 
A  Waste  tops,  asparagus  butts,  peapods,  etc.  These  parts, 
however,  contain  many  of  the  valuable  salts  and 
vitamines  and  often  a  comparatively  large  amount  of  protein. 
For  example,  the  greater  part  of  the  protein  nourishment  lies 
with  the  salts  and  vitamines  just  underneath  the  skins  of  such 
vegetables  as  the  potato,  the  carrot,  etc.,  and  so  is  lost  when 
these  are  thrown  away.  Carrot  tops  are  said  to  be  particularly 
rich  in  calcium  or  lime  salts. 

When  vegetables  are  boiled  a  considerable  portion  of  the 
remaining  nitrogenous  elements  and  vitamines  passes  into  the 
broth  and  not  infrequently  is  thrown  down  the  sink,  instead  of 
being  used  where  it  is  so  often  sorely  needed  in  the  supplying 
of  body  needs.  When  potatoes  are  peeled,  allowed  to  stand 
in  cold  water  and  then  boiled,  they  lose  about  50%  of  their 
protein  and  40%  of  the  mineral  matter  and  vitamines.  As 
usually  prepared  and  cooked,  carrots  lose  40%  of  their  protein 
food  value  and  25%  of  their  sugar.  The  cooking  of  other 
vegetables  results  in  about  the  same  loss.  In  this  way  much 
of  the  delightful  flavor  is  lost,  and  the  vegetables  lose  to  a 
great  extent  their  satisfying  palatability. 

These  losses  may  be  prevented  in  a  number  of  ways.  Vege- 
tables may  be  cooked  without  paring.  They  may  be  baked, 
boiled  or  steamed,  the  skins  being  removed  just  before  serving, 
or  eaten,  as  in  the  case  of  baked  potatoes.  In  boiling,  the  water 


122  THE   HOME   DIETITIAN 

should  never  be  thrown  away,  but  should  be  saved  as  a  basis 
for  soups  and  gravies.  As  a  variation,  and  for  those  members 
of  the  family  not  able  to  handle  cellulose  well,  the  vitamines 
may  be  secured  and  served  in  the  form  of  these  delicious 
vegetable  broths  and  purees. 

The  vegetables  having  been  thoroughly  cleansed  with  a 
brush  may  be  cut  up  and  cooked  without  paring,  or  the  parings 
may  be  cooked  by  themselves  (see  recipe  23, 
An  Economy  Chapter  XXII ) ,  and  in  this  way  the  nutritive 
elements  extracted.  This  being  a  process  of 
extraction  instead  of  retention  the  cooking  should  be  more  pro- 
longed than  otherwise  and  at  a  lower  temperature,  as  e.  g.  sim- 
mer, which  takes  place  at  about  190°  F  instead  of  212  °  F,  the 
ordinary  boiling  point.  At  this  lower  temperature  a  somewhat 
prolonged  cooking  of  one  to  one  and  a  half  or  even  two  hours 
does  not  destroy  the  vitamines  but  quite  thoroughly  extracts  the 
food  elements  from  the  vegetable.  Pressing  through  a  colander 
or  sieve  will  separate  the  skins  and  cellulose  and  leave  prac- 
tically all  nutritional  elements  in  the  broth  or  puree.  The  ele- 
ments thus  extracted  contain  the  meaty  savor  which  is  an  appe- 
tizer and  tonic. 

Delicious  soups  may  be  made  in  this  way,  and  from  the 
standpoint -of  economy  they  are  well  worth  while,  as  parts  are 
used  that  ordinarily  find  their  way  to  the  garbage  can.  Out- 
side lettuce  leaves,  celery  tops,  the  tougher  portions  of  aspara- 
gus, and  even  peapods  may  be  boiled  and  from  these  portions 
will  thus  be  obtained  food  elements  that  will 
Vegetables  as  greatly  increase  the  total  value  of  the  vege- 
Protein  Food  table.  (See  recipes,  Chapter  XXII.)  Pre- 
pared in  this  economical  way  the  vegetables 
no  longer  remain  simply  carbohydrate  food,  but  may  be  made 
to  supply  to  the  body  a  comparatively  large  portion  of  nitro- 
genous material.  It  is  interesting  to  note  that,  while  the  total 
food  content  of  vegetable  is  often  low,  that  of  this  low  total,  a 


VEGETABLES  123 

high  proportion  may  be  protein,  in  the  case  of  the  leaf  vege- 
table ranging  from  25  to  50%.  How  important  that  none  of 
this  be  lost! 

In  cooking  vegetables  care  should  be  taken  that  they  are 
cooked  until  tender,  but  that  they  are  not  over-cooked  or  al- 
lowed to  become  water  soaked.  Unless  a  broth  is 
Do  Not  desired,  only  enough  water  should  be  added  to 
Overcook  properly  moisten  the  vegetable  so  that  when  cook- 
ing is  complete  there  will  be  no  excess  to  throw 
away.  Cooking  is  often  prolonged  much  beyond  the  necessary 
time  and  this  at  a  high  temperature  which  devitalizes  the  food 
and  in  no  way  increases  its  tenderness  or  desirability.  The 
prolonged  subjection  to  heat  may  even  toughen  it,  as  in  the 
case  of  peas.  Vigorous  boiling  longer  than  thirty  minutes  is 
said  to  destroy  vitamines.  Spinach  is  often  cooked  one  to  one 
and  a  half  hours,  when  cooking  from  20  to  30  minutes  is  usu- 
ally quite  sufficient  leaving  the  vegetable  much  more  desirable 
as  a  food,  rich  in  vitamines  and  iron  salts.  (See  recipe  51, 
Chapter  XXII.) 

The  actual  energy  value  of  vegetables  varies  within  rather 
wide  limits  from  the  cabbage  containing  2  to  5  calories  to 
the  ounce  to  the  bean  furnishing  a  food  supply  of  65  calories 
to  the  ounce.*  Vegetables  should  be  considered  real  food  rather 
than  merely  a  relish,  and  they  may  assume  a  place  in  the  role 
of  nutrition  that  they  have  never  had  when  housewives  learn 
to  prepare  them  in  such  a  way  as  to  retain  all  their  food 
elements. 


*"We  may  safely  compare  the  cost  of  the  cereal  grains  or  the  le- 
gumes with  each  other,  or  with  the  tubers  such  as  the  potato,  or  the 
sweet  potato,  or  with  the  root  foods.  It  is  not  possible  to  compare  the 
cost  of  any  of  these  with  milk  or  the  leafy  vegetables  such  as  cabbage, 
cauliflower,  Swiss  chard,  collards,  Brussels  sprouts,  onions,  lettuce,  cel- 
ery tops,  spinach,  turnip  tops  and  other  vegetables  employed  as  greens. 
Milk  and  the  leafy  vegetables  are  to  be  regarded  as  protective  foods. 

.  The  leaves  should  not  be  regarded  as  foods  of  low  value 
because  their  content  of  protein,  fat  and  carbohydrate  is  low,  and 
the  content  of  water  high.  .  .  .  But  they  have  a  peculiar  value 

.  which  makes  them  stand  in  a  class  by  themselves  among  the 
vegetable  foodstuffs." — McCollum. 


CHAPTER  XV. 

BREADS  AND  CEREALS. 

Bread  is  the  staff  of  life  and  without  the  homely  loaf  we 
would  often  feel  unsatisfied  even  though  surrounded  by  the 
most  tasty  viands.  Someone  has  well  said  that 
The  Staff  "there  is  true  religion  in  a  loaf  of  good  bread." 
Of  Life  Today  when  the  cost  of  living  is  high,  the 
quality  of  our  bread  becomes  a  question  of  the 
greatest  importance,  and  when  we  are  confronted  with  the 
fact  that  the  refined  flour  of  today  has  been  robbed  of  life 
giving  properties  by  the  removal  of  the  outer  layer  of  the  grain, 
it  behooves  us  to  cultivate  a  taste  for  real  graham  bread  and 
demand  whole  flour  instead  of  that  which  has  been  devitalized. 
(See  Chapter  IX.) 

Whether  bread  is  made  from  wheat,  rye,  or  corn,  flour  con- 
taining the  whole  grain  should  be  obtained  whenever  possible. 
In  this  way  not  only  are  the  valuable  vitamines 
The  Whole     and  mineral  salts  saved  to  the  body,  but  the 
Grain  extra  bulk  is  a  great  help  in  the  prevention  and 

treatment  of  constipation.  One  of  the  most 
generally  recognized  foods  indicated  in  constipation  is  bread 
containing  an  excess  of  bran.  However,  the  addition  of  steril- 
ized bran  to  bread  made  from  devitalized  flour,  while  of  some 
benefit,  can  not  take  the  place  of  bread  containing  both  the 
coarse  outer  covering  and  the  vitamines  which  would  be  found 
in  graham  bread  made  from  real  graham  flour. 

Genuine  whole  wheat  or  graham  flour  is  difficult  to  obtain, 
but  its  value  as  a  food  is  worthy  of  a  determined  effort  to 
obtain  it  and  to  eat  it  every  day  as  bread,  raisin  bread,  nut 
bread,  or  gems.  The  flour  sold  as  whole  wheat  is  usually  a 
combination  of  a  few  of  the  several  low  grades  of  flour,  mid- 
dlings, and  bran  produced  by  the  roller  processes,  and  so  does 
not  contain  vitamines. 

124 


BREADS    AND    CEREALS  125 

After  being  ground  the  outer  layer  containing  the  germ  will 
not  keep  more  than  a  few  weeks  and  so  can  not  be  stored 
indefinitely.  For  this  reason  the  manufacturers  will  not  keep 
it  on  hand  until  the  demand  for  it  is  greater  than  it  has  been. 
But  the  occasional  small  miller  can  often  be  found  who  will 
grind  the  whole  wheat  berry,  as  it  is  called  for,  or  the  wheat 
can  be  ground  at  home  in  a  small  mill  or  even  in  a  coffee  mill. 

Several  families  may  club  together  and  buy  a  mill  in  which 
a  supply  of  whole  wheat  flour  may  be  ground  for  them  all. 

This  has  been  done  by  many  with  satisfac- 
Home  tory  results.  We  are  too  often  prone  to  do 

Ground  Wheat  the  easy  thing,  but  a  sense  of  the  importance 

of  having  the  best,  most  wholesome  bread 
will  result  in  a  determined  effort  to  obtain  it,  and  "where  there 
is  a  will  there  is  a  way." 

A  mill  can  be  bought  at  a  small  cost  that  will  turn  out  15  Ibs. 
of  whole  wheat  flour  per  hour.  Larger  and  more  expensive 
mills  may  be  purchased  that  will  grind  as  high  as  50  Ibs.  per 
hour.  With  wheat  at  $2.25  a  bushel  it  is  worth  3%c  per  Ib. 
Labor  time  not  counted,  home  grinding  then  saves  per  pound 
the  difference  between  3%c  and  the  6c  or  7c  at  which  graham 
or  whole  wheat  flour  is  marketed.  At  the  same  time  the  family 
is  supplied  with  a  fresh,  whole  grain  containing  its  food  ele- 
ments entire.  One  who  has  suitable  storage  room  may  buy 
grain  by  the  bushel  and  grind  it  as  it  is  needed.  It  should,  of 
coarse,  be  protected  from  dampness  and  mice.  This  home 
ground  wheat  may  be  coarsely  ground  and  used  as  breakfast 
cereal,  or  in  a  more  finely  divided  state  it  may  be  used  in 
bread  making.  The  wheat  should  first  be  washed  until  the 
water  is  clear  and  spread  on  a  cloth  to  be  dried  before  grind- 
ing. (See  recipe  10,  Chapter  XXII.)  This  mill  may  be  used 
in  grinding  other  grains  as  corn,  rye,  buckwheat,  rice,  or  in 
making  peanut  butter,  and  grinding  dried  fruits,  etc. 


126  THE   HOME   DIETITIAN 

Given  bread  made  from  flour  which  is  of  the  right  quality,  it 
should  be  prepared  in  a  way  that  will  permit  of  easy  digestion. 
Bread  raised  with  yeast,  most  commonly  used  and  undoubtedly 
the  best,  should,  of  course,  be  light  and  sweet,  but  aside  from 
these  qualities  there  is  another  qualification  to  which  we  pay 
little  attention,  and  that  is  the  process  through  which  bread 
passes  after  it  is  baked.  Fresh  bread  is  difficult 
Fresh  Bread  of  digestion,  and  this  difficulty  is  enhanced  by 
the  common  addition  to  it  of  large  amounts  of 
butter.  Being  soft  it  is  not  thoroughly  masticated  and  it  is 
often  swallowed  in  masses  which  become  soggy  in  the  stomach. 
The  gastric  juice  is  unable  to  mix  thoroughly  with  it,  digestion 
is  delayed  and  fermentation  results.  On  the  other  hand,  if 
bread  is  allowed  to  stand  for  twenty-four  hours  or  more,  im- 
portant changes  take  place  which  eliminate  its  indigestible 
qualities.  It  becomes  drier,  separates  into  small  particles  more 
readily,  and  certain  chemical  changes  actually  occur  in  the 
protein  as  the  bread  becomes  stale  that  greatly  increase  its 
digestibility. 

These  conditions  are  enhanced  when  bread  is  twice  baked, 

as  in  oven  toast,  and  for  one  with  a  weak  di- 

Oven  Toast      gestion  there  is  no  bread  so  well  received  by 

Or  Zweiback     the  stomach.    The  starch  is  partly  digested  by 

the  extreme  heat  and  we  speak  of  it  as  being 

"dextrinized."     Its  brittleness  allows  of  easy  solution  by  the 

digestive  fluids. 

Toast,  as  often  made,  is  not  better  than   fresh  bread.     A 
slice  of  bread  is  taken  and  browned  superficially  leaving,  the 
center  soft  and  often  more  like  fresh  bread  than 
The  Wrong     if  it  had  not  been  toasted.    This  is  then  covered 
Way  with  butter  and  reheated,  making  a  combina- 

tion in  the  "hot  buttered  toast"  as  ordinarily 
served  that  can  hardly  be  called  hygienic,  even  though  com- 
monly considered  under  the  head  of  invalid  dietary.  The 


BREADS   AND   CEREALS  127 

thorough  mastication  of  hard  breads  would  tend  to  prevent 
much  of  the  premature  decay  of  teeth  so  prevalent  among  the 
American  people.  Here  as  elsewhere  are  often  seen  the  results 
of  lack  of  exercise,  and  the  teeth  tend,  because  of  disuse,  to  fall 
into  degeneration  and  premature  decay. 

Baking  powder  and  soda  breads  are  not  the  best  for  sev- 
eral reasons: 

1.     They  are  made  usually  of  refined,  devital- 
Devitalized      ized  flour. 

Bread  2.     They  are  served  hot,  and  eaten  with  an 

excess  of  butter. 

3.  Soda  and  baking  powder  destroy  the  vitamines,  so  even 
though  whole  grain  were  used,  the  addition  of  these  powders 
would  tend  to  devitalize  the  grain,  with  a  resulting  vitamine- 
less  bread. 

4.  Baking  powders,  even  though  the  best,  leave  in  the  bread 
a  chemical  residue,  the  continuous  ingestion  of  which  is  not 
conducive  to  health. 

In  a  baking  powder  two  substances  are  combined,  one  alka- 
line the  other  acid  in  character.  The  alkaline  substance  is 
soda,  the  acid  may  be  cream  of  tartar,  acid  phosphate  or  an 
acid  salt  of  alum.  The  chemical  reaction  between  the  acid  and 
the  alkali  results  in  the  formation  of  carbonic  acid  gas  (C02) 
and  a  salt.  The  gas  passes  off  and  makes  the  bread  light,  the 
salt  is  left  behind  as  a  residue  in  the  bread.  In  the  alum  bak- 
ing powders  the  residue  is  particularly  unhealthful. 

Analysis  has  shown  that  a  cream  of  tartar  baking  powder 
leaves  about  70%  of  its  own  weight  in  Rochelle  salts  as  a  resi- 
due and  that  the  acid  phosphate  leaves  about  35%  of  its  own 
weight  in  sodium  phosphate.  These  salts  are  all  saline  cathar- 
tics. Rochelle  salts  is  the  basic  element  of  a  Seidlitz  powder. 
From  the  U.  S.  Department  of  Agriculture  in  Bulletin  No.  13 
we  receive  the  information  that  "a  loaf  of  bread  made  from 


128  THE   HOME   DIETITIAN 

a  quart  of  flour  leavened  with  cream  of  tartar  baking  powder 
contains  forty-five  grains  more  of  Rochelle  salts  than  is  con- 
tained in  one  Seidlitz  powder."  Also  in  a  report  on  baking 
powders  by  the  Referee  Board  of  Consulting  Scientific  Experts, 
appointed  by  the  United  States  Department  of  Agriculture,  that 
"it  is  wise  to  be  moderate  in  the  use  of  foods  that  are  leavened 
with  baking  powders."  Dr.  A.  Warner  Shepard,  formerly 
Health  Officer  in  Brooklyn,  said:  "I  have  not  the  slightest 
doubt  that  the  mental  and  physical  health  of  thousands  is  per- 
manently injured  by  the  excessive  use  of  Rochelle  salts  in 
bread  and  other  forms  of  food  and  drink.  It  irritates  the  kid- 
neys, bowels  and  stomach  and  may  therefore  produce  most  un- 
fortunate results. 

5.  Soda,  if  used  at  all,  should  be  used  with  an  acid  in  exact 
proportions,  so  that  there  may  be  no  excess  of  alkali.  The 
most  accurate  way  to  use  it  is  with  hydrochloric 
How  to  acid  in  the  proportion  of  one  exactly  level  tea- 
Use  Soda  spoon  of  soda  to  80  minims  of  hydrochloric  acid. 
In  this  way  the  following  chemical  reaction  takes 
place:  HCL  (hydrochloric  acid)  +  NaHC03  (soda)  =  NaCL 
(salt)  4-  HjO  (water)  +  C02  (carbonic  acid  gas) .  The  end 
products  are  simply  common  salt,  water  and  carbonic  gas  or 
carbon  dioxid.  This  measurement,  however,  must  be  exact. 
Only  the  careful  housewife  should  use  this  combination. 

We  quote  from  "The  New  Cookery"  by  Lenna  Frances 
Cooper:  "It  is  advisable  when  using  hydrochloric  acid  to 
have  a  minim  glass,  which  can  be  purchased  for  a  small  sum  at 
any  drug  store.  One  perfectly  level  teaspoonful  of  soda  is 
neutralized  by  80  minims  of  hydrochloric  acid.  The  hydro- 
chloric acid  must  be  chemically  pure  (marked  C.  P.)  and  in 
the  concentrated  form.  One  teaspoon  of  soda  and  80  minims 
of  hydrochloric  acid  are  equivalent  to  four  level  teaspoons  of 
baking  powder  ...  for  most  recipes  l/2  teaspoon  of  soda 
and  40  minims  of  hydrochloric  acid  are  sufficient  to  use  with 


BREADS  AND   CEREALS  129 

one  cup  of  flour."     (For  warm  breads  without  baking  powder 
see  recipes,  Chapter  XXII.) 

Very  satisfactory  breakfast  gems  may  be  made  without  the 
use  of  baking  powder  or  soda.  These  are  best  made  with 
whole  wheat  or  graham  flour  and  are  light  and  easy  of  diges- 
tion (See  recipes  1  and  2). 

Cereals  are  very  useful  foods,  and  it  is  most  important  that 
their  comparative  values  be  understood  by  the  housewife.  The 

greater  part  of  the  protein  of  all  cereals  is 
Cereals  as  found  in  the  pericarp  and  just  beneath  it,  so 

Protein  Foods  any  whole  cereal  is  comparatively  rich  in 

protein.  Even  rice  ceases  to  be  merely  a 
starchy  food  when  not  deprived  of  its  outer  covering.  The 
tables  in  Chapter  VI  give  the  approximate  protein  value  of 
these  foods.  Whole  or  cracked  wheat,  oat  meal,  and  whole 
rice  contain  13  to  18%  of  protein  and  so  are  of  great  help  in 
the  making  up  of  the  necessary  daily  ration  of  nitrogenous 
food.  The  proteins  of  cereals  often  being  incomplete  need  to 
be  supplemented  by  those  of  other  foods,  as  milk,  eggs  and 
vegetables.  This  is  due  in  part  to  the  fact  that  much  of  the 
cereal  eaten  has  been  deprived  of  important  proteins  in  the 
outer  covering.  However,  a  monotonous  diet  largely  of  cereals 
or  of  a  single  cereal  should  be  avoided.  (See  Chapter  VI.) 

Cereals  should  be  thoroughly  cooked ;  the  cooking  preferably 
prolonged  at  a  low  temperature  as  in  a  double  boiler  or  fireless 

cooker.  The  length  of  time  required  varies,  but 
To  Cook  is  usually  two  and  one-half  to  six  hours.  This 
Cereals  softens  the  outer  covering  and  prepares  the  grain 

for  easy  and  complete  digestion.  Cooked  at  the 
simmering  point,  the  temperature  is  not  high  enough  to  de- 
stroy the  vitamines.  For  invalids  or  for  small  children  it 
may  be  necessary  to  serve  cereals  without  the  rough  elements, 
but  the  prolonged  cooking  has  put  into  solution  most  of  the 


130  THE   HOME  DIETITIAN 

salts  and  vitamines  of  the  outer  layer  and  they  are  not  lost  to 
a  great  extent  when  only  the  harsh  exterior  is  strained  away. 
Gruels,  while  usually  considered  invalid  dishes,  make  a  nice 
variation  from  the  ordinary  breakfast  mush  and  may  be  served 
for  a  change  to  the  entire  family  for  breakfast  or  as  an  evening 
lunch.  (See  recipes  19  to  21,  Chapter  XXII.) 


"Oh  for  festal  dainties  spread, 
Like  my  bowl  of  milk  and  bread; 
Pewter  spoon  and  bowl  of  wood, 
On  the  door  stone,  gray  and  rude!" 

—Whittier. 


CHAPTER  XVI. 
DESSERTS. 

This  most  pleasing  part  of  our  meal  comes  to  us,  usually, 

when  hunger  is  satisfied  and  the  needs  of  the  body  have  been 

supplied  by  that  part  which  has  gone  before. 

Insult  Added    Thus  the  digestive  powers  are  overtaxed,  the 

To  Injury          body  is  burdened  by  an  excess  of  food,  and 

actual  harm  is  often  done,  even  though  the  dish 

might  of  itself  be  wholesome.    However,  desserts  are  frequently 

not  wholesome  and  then  the  food  which  is  imposed  upon  an 

already  more  than  satisfied  stomach  is  of  such  a  quality  that 

insult  is  added  to  injury. 

The  so-called  best  chef  is  the  one  who  can  make  a  dessert  so 
tempting  that  it  will  appeal  to  the  palate  of  one  who  is  already 
surfeited  with  food,  and  again  we  are  reminded  of  the  fre- 
quency with  which  the  question  of  supplying  physiological  need 
is  lost  sight  of  in  the  desire  to  cater  to  the  sense  appeal.  When 
one  is  truly  hungry  it  is  not  the  dessert  that  satisfies,  but  the 
homelier  part  of  the  meal,  and  the  tendency  is  to  wait  until  the 
appetite  wanes  before  partaking  of  that  which  is  often  of  the 
most  concentrated  food  value. 

The  best  desserts  are  light,  easily  digested,  and  of  a  minimum 
caloric  value.  They  must  not  be  of  such  concentration  that 
they  interfere  with  the  proper  food  balance.  If  the  first  part 
of  the  meal  is  low  in  calories  and  it  is  planned  that  the  dessert 
supply  a  large  part  of  the  food  value,  making  with  the  re- 
mainder of  the  food  served  a  proper  balance,  a  more  concen- 
trated dessert  may  be  served,  e.  g.  the  following: 

Protein  Calories.       Total  Calories. 

Cottage  Cheese  2  oz 40  75 

Spinach  2  heaping1  tbsp 8  25 

Apple  Pie  1-6  of  a  pie 16  325 

Walnuts   (6)    20  200 

Glass  Milk 28  150 

119 
Per  cent  of  protein  for  the  meal  14. 


]32  THE   HOME   DIETITIAN 

Note  the  ample  total  food  units,  and  the  protein — half  the 
daily  needs,  in  spite  of  the  fact  that  the  pie  contains  only 

4,1/2%  protein.  The  low  protein  of  the  pie  is 
The  Proper  made  up  by  the  high  protein  content  of  the 
Food-Balance  other  food.  While  the  pie  may  not  be  con- 
Maintained  sidered  the  most  wholesome  of  desserts  and 

better  to  be  served  only  occasionally,  yet 
much  of  its  unhealthfulness  is  avoided  when  it  is  given  its 
rightful  place  in  the  meal.  The  pie  and  nuts,  making  a  dessert 
of  550  calories,  would  undoubtedly  be  a  great  imposition  upon 
a  digestive  tract  after  the  ordinary  dinner  of  three  or  four 
courses.  This  would  in  reality  be  serving  a  second  full  meal 
when  the  digestive  organs  already  have  all  they  can  do. 

Usually  the  dessert  of  150  food  units  or  less  is  the  best,  and 
many  very  delightful  dishes  of  this  kind  can  be  prepared. 
(See  recipes,  Chapter  XXII.) 

One  great  disadvantage  in  desserts  is  the  large  amount  of 
fat  and  sugar  of  which  they  are  usually  made.  If  care  is  not 

taken  this  will  result  in  a  meal  o  verbal  - 
A  Disadvantage  anced  as  regards  its  carbohydrate  and  fat 

content,  at  the  same  time  irritating  because 
of  its  concentrated  sweet  and  overheated  fat,  and  more  or  less 
indigestible  especially  if  added  to  an  already  overloaded 
stomach. 

Desserts  should  be  made  of  food  substances  in  proper  com- 
bination. For  instance,  combinations  of  milk  and  sugar  are 

not  the  most  wholesome  and  greatly  increase  a 
How  to  tendency  to  gastric  fermentation.  (See  recipes, 
Combine  Chapter  XXII,  for  desserts  without  the  milk  and 

sugar  combination.)  The  combination  of  fruits 
and  vegetables  is  not  considered  ideal,  and  if  a  fruit  dessert  is 
served  after  a  hearty  vegetable  meal,  is  should  preferably  be 
one  in  which  the  cellulose  of  the  fruit  has  been  largely  removed. 


DESSERTS     .  133 

The  time  for  candy  is  at  the  end  of  the  meal  at  which  time  it 
may  be  served  with  the  dessert.  Taking  its  proper  place  as  a 
part  of  the  meal,  its  food  value  being  reckoned  with 
Candy  the  daily  ration,  one  great  objection  to  its  use  is 
removed.  The  appetite  already  satisfied,  the  ten- 
dency to  overeat  of  it  is  greatly  lessened  and  it  does  not  prove 
so  irritating  to  the  mucous  membrane  when  not  taken  on  an 
empty  stomach.  However,  candy  eaten  in  excess  even  at  this 
time  often  results  in  marked  irritation  of  the  throat  and  in- 
creased catarrhal  conditions. 

Nuts  are  some  times  served  with  the  dessert,  and  much  blame 
is  often  attached  to  this  most  valuable  article  of  food  because  it 
so  often  plays  a  part  in  the  overeating  frequently  in- 
Nuts  dulged  in  during  this  last  most  delightful  course.  The 
high  caloric  value  of  nuts  must  be  kept  in  mind  and 
they  should  be  eaten  accordingly.  Nuts  served  with  a  simple 
fruit  dessert  make  a  most  satisfactory  combination  in  which  the 
food  concentration  need  not  be  too  great.  Nuts  often  cause  dis- 
tress because  they  are  improperly  masticated.  If  thoroughly 
chewed  and  eaten  moderately,  as  all  concentrated  foods  should 
be;  if  eaten  at  the  proper  time  and  place  and  considered  a  food 
with  actual  food  value  instead  of  something  merely  to  please  the 
palate,  this  pleasing  as  well  as  nourishing  food  may  be  eaten 
by  nearly  everyone  with  no  unsatisfactory  results. 

Ice  cream,  so  often  served,  should  be  mentioned,  and 
the  same  rules  apply  to  this  as  to  all  others.  It  must  be 
eaten  with  due  regard  for  what  has  preceded  it. 
Ice  Cream  Because  of  its  combination  of  milk  and  sugar  it 
can  not  be  considered  as  wholly  without  objec- 
tion, but  if  eaten  in  moderation  and  slowly  so  that  large  ice 
cold  masses  are  not  thrown  upon  the  stomach  at  once,  thus  too 
quickly  lowering  the  temperature  below  that  at  which  digestion 
can  be  carried  on,  it  need  not  be  condemned.  As  a  dessert  it 
is  much  to  be  preferred  to  the  rich  puddings  and  pastries  so 


134  THE   HOME   DIETITIAN 

often  served.  A  good  time  for  ice  cream  is  at  lunch  when  little 
else  is  taken.  A  plain  cracker  eaten  with  ice  cream  makes  a 
more  rational  combination  tfyan  the  conventional  cake.  Some- 
times an  invalid  can  take  ice  cream  better  than  anything  else. 
At  these  times  it  is  usually  served  by  itself  and  supplies  needed 
nourishment.  Melted  before  it  reaches  the  stomach,  it  is  little 
more  than  a  liquid  and  is  usually  well  taken  care  of. 

Rich  cakes  and  pastries  are  better  omitted.     Simple  cakes 
made   preferably   without    baking    powder    (see   recipe   87) 

may  be  served  occasionally,  but  the  fewer  of  these 
Cakes  sweets  supplied  the  family  table  as  a  usual  thing,  the 

better.  And  when  for  economy's  sake,  or  lack  of 
time,  the  dessert  is  forgotten  or  omitted,  none  need  feel  that 
the  body  will  suffer  because  of  the  omission. 


"Many  things  sweet  to  taste,  prove  in  digestion  sour." 

— Shakespeare. 


CHAPTER  XVII. 
COMBINATIONS. 

The  question  of  proper  and  hygienic  combinations  of  food 
is  one  which  greatly  exercises  the  mind  of  many  who  find  it 
necessary  to  consider  their  diet  from  a  health  standpoint.  Yet 
we  believe  that  those  who  have  carefully  followed  us  in  our 
discussion  of  the  previous  chapters  can  readily  see 
The  that  when  the  daily  ration  is  properly  balanced,  and 

Solution  one  is  careful  not  to  overeat,  the  problem  of 
food  combination  is  to  a  great  extent  solved.  And 
again  we  are  reminded  of  the  beauty  and  freedom  of  eating,  as 
well  as  living,  by  principle  rather  than  merely  by  rule.  How- 
ever, there  are  a  few  points  in  this  connection  which  perhaps 
should  be  spoken  of  in  addition  to  those  already  discussed. 

First,  and  perhaps  most  important  of  all,  is  this:  the  menu 

having  been  properly  balanced  it  is  much  better  to  serve  a 

small  variety  at  one  meal.     A  large  variety  often 

Small          complicates  the  digestive  processes  and  tends  to 

Variety       overeating.    Different  kinds  of  digestive  juices  are 

called  forth  by  different  foods.     If  the  variety  is 

too  great  the  stomach  may  find  it  difficult  or  impossible  to 

manufacture  so  many  kinds  of  gastric  juice  at  the  same  time 

and  thus  the  digestive  process  be  hindered. 

Often  when  some  particular  food  disagrees,  it  can  be  eaten 
and  properly  digested  if  taken  unmixed  with  other  foods. 
This  is  sometimes  true  in  cases  where  fruit  is  not  well 
taken.  Although  fruit  should  form  a  part  of  the  dietary  of 
everyone,  yet  there  are  those  who  seem  unable  to  take  it  in  any 
form,  particularly  if  raw,  or  very  acid.  In  nearly  every  case 
if  these  persons  would  devote  one  meal  to  the  eating  of  fruit 
and  nothing  else,  they  would  find  themselves  able  to  eat  it 
without  trouble,  and  they  would  often  soon  find  it  possible  to 

135 


136  THE  HOME  DIETITIAN 

add  one  other  simple  food  to  the  fruit  meal,  such  as  oven  toast 
or  cereal  in  some  form. 

The  combination  of  fruit  and  vegetable  is  not  an  ideal  one. 
Fruit  being  a  predigested  food,  should  pass  from  the  stomach 
very  soon  after  entering  it.  Vegetables  often 
Fruit  and  require  rather  a  prolonged  stomach  digestion  be- 
Vegetable  cause  of  the  protein  which  they  contain.  The 
fruit  cellulose  in  addition  to  that  contained  in 
the  vegetable  may  greatly  retard  and  even  prevent  the  digestion 
of  the  vegetable  protein.  This  objection  is  to  a  great  extent 
removed  if  the  fruit  is  served  in  the  form  of  a  puree,  the  cellu- 
lose removed  as  in  prune  or  apple  whip,  fruit  mold,  etc.,  or  if 
the  vegetables  are  tender,  free  from  fibrous  cellulose  and  easy 
of  digestion.  There  is  ordinarily  no  objection  to  fruit  juices 
taken  at  meals  where  vegetables  are  served. 

Much  has  been  said  in  regard  to  the  combination  of  starches 
and  acids,  the  reason  being  given  that  the  ptyalin  of  the  saliva 

which  acts  upon  starch  does  its  work  only  in  an 
Starch  alkaline  medium,  the  saliva  normally  being 

And  Acids  slightly  alkaline.  However,  as  all  of  our  food  ex- 

cept  meat  and  nuts  contains  starch,  this  would 
interdict  the  eating  of  fruits  with  any  food  ordinarily  served. 
Even  cottage  cheese  and  buttermilk  with  their  lactic  acid  con- 
tent would  have  to  be  eaten  by  themselves.  With  a  properly 
balanced  ration  and  careful  mastication  the  question  of  this 
combination  may  be  disregarded. 

The  milk  and  sugar  combination  has  already  been  spoken  of 

and,  while  it  is  perhaps  not  necessary  to  avoid  it 

Milk  and      entirely,  it  should  be  remembered  that  milk  and 

Sugar  sugar  combined  in  excessive  quantities  may  prove 

very  injurious,  and  for  one  with  a  weak  digestion 

should  be  avoided. 


COMBINATIONS  137 

Whether  or  not  milk  and  fruit  should  be  taken  at  the  same 
meal  depends  largely  on  how  they  are  taken.  We  quote  as 
follows : 

"There  is  a  deep-rooted  impression  that  sweet  milk  and  fruit 
should  not  be  taken  at  the  same  meal.  This  idea  is  evidently 
largely  based  upon  the  fact  that  milk  curdles  in  the 
Fruit  and  presence  of  a  fruit  acid ;  but  the  curdling  of  the 
Milk  milk  by  the  fruit  acid  aids  rather  than  retards  its 

digestion.  The  first  thing  that  happens  to  milk 
when  it  reaches  the  stomach  is  that  it  is  curdled.  There  is  a 
special  milk-curdling  ferment  in  the  stomach.  A  fruit  juice 
more  acid  than  the  normal  gastric  juice  of  the  stomach  cannot 
be  found.  Lemon  juice,  one  of  the  most  acid  of  fruit  juices, 
added  to  milk,  renders  the  milk  easier  of  digestion.  We 
should  guard  against  the  sudden  pouring  of  a  large 
quantity  of  milk  into  the  stomach,  as  this  may  form  large, 
tough  curds,  difficult  of  digestion.  If  the  milk  is  taken  slowly, 
or  mixed  with  the  food  as  it  enters  the  stomach,  it  will  be  con- 
verted into  small  curds." — Dr.  George  Thomason. 

It  is  well  to  remember  that  fruit  is  practically  predigested 
and  quickly  passes  from  the  stomach  unless  combined  with  a 
food  requiring  prolonged  stomach  digestion.  For  this  reason 
some  may  find  it  an  advantage  to  eat  the  fruit  part  of  their 
meal  first,  thus  allowing  it  time  to  pass  from  the  stomach  be- 
fore a  great  deal  in  the  way  of  other  food  follows.  Still  others, 
as  suggested  above,  find  it  better  to  eat  their  fruit  alone,  un- 
combined  with  other  foods.  Ordinarily,  however,  milk  eaten 
on  cereal,  or  taken  in  sips  thus  allowing  it  to  enter  the  stomach 
slowly  need  interfere  in  no  way  with  the  taking  of  fruit  at  the 
same  meal.  It  should  be  remembered  that  thorough  mastica- 
tion will  prevent  the  unpleasant  results  which  sometimes  seem 
to  folloiv  the  introduction  of  these  unlike  foods  into  the  stom- 


138  THE   HOME   DIETITIAN 

ach.  More  often  incomplete  mastication  rather  than  the  non- 
ideal  combination  leads  to  fermentation. 

Another  rule  in  regard  to  combinations  that  has  been  given 
is  the  one  that  two  starches  should  not  be  eaten  at  the  same 
meal,  or  that  bread  must  not  be  eaten  with  a  starchy 
Two  food.  However,  as  so  many  of  our  foods  contain 

Starches  starch,  the  following  of  this  rule  would  be  quite 
impractical.  The  principle  underlying  it  obviously 
involves  the  question  of  the  proper  food  balance.  This  hav- 
ing been  looked  after  by  the  intelligent  housewife  in  the  plan- 
ning of  the  meal,  the  question  of  whether  or  not  two  or  more 
foods  containing  starch  should  be  combined  can  be  forgotten. 
It  can  readily  be  seen  that  a  meal  composed  of  rice  and  pota- 
toes with  white  bread  would  be  far  from  correct  healthwise,  but 
this  mistake  no  one  who  understands  the  fundamentals  of 
dietetics  will  make. 

Someone  else  raises  the  question,  "Should  two  kinds  of  fruit 
be  eaten  at  one  meal,  or  is  it  healthful  to  eat  stewed  fruit  and 
fresh  fruit  at  the  same  time?"  We  know  of  no 
Two  Kinds  reason  why  these  combinations  are  objection- 
Of  Fruit  able,  and  again  we  would  emphasize  the  impor- 

tance of  getting  away  from  petty  rules  and  of 
intelligently  planning  the  daily  dietary,  combining  common 
sense  and  good  judgment  with  a  knowledge  of  scientific  prin- 
ciples. Eat  a  few  well  selected  foods  at  one  meal.  Do  not 
overeat  or  undereat,  but  see  that  the  foods  are  so  prepared  and 
combined  in  the  daily  ration  that  the  necessary  food  elements 
in  proper  proportion  and  amount  are  supplied  to  the  body. 


CHAPTER  XVIII. 

FADS. 

What  to  eat  has  always  been  the  big  and  engrossing  question 

with  mankind  ever  since  Eve  in  the  garden  made  her  first  great 

mistake  and  Adam  as  the  result  was  sen- 

An  Engrossing     tenced  to  a  lifelong  earning  of  his  bread  in 

Question  the  "sweat  of  his  face."    The  question  has 

been  an  absorbing  one  from  the  standpoint 

of  the  epicurean  whose  desire  was  to  find  some  new  thing  with 

which  to  please  the  palate  to  the  man  or  woman  who  in  the 

face  of  poverty  has  had  the  problem  to  solve  with  the  wolf  at 

the  door. 

The  primary  thought  in  regard  to  eating  having  ever  been  to 

please  the  senses,  man  has  long  since  reached  the  place  where 

because  of  certain  discomforts  and  ailments  ob- 

What  Shall      viously  due  to  error  somewhere  in  the  amount 

We  Eat?          or  kind  of  food  taken  he  asks  the  question, 

"What  shall  I  eat?"  from  the  standpoint  of  one 

who  has  come  to  realize  that  he  must  eat  to  live  rather  than 

live  to  eat. 

We  hear  the  question  from  the  man  or  woman  who  regards 
it  sanely,  sensibly  and  with  a  real  desire  to  understand  the 
principles  underlying  nutrition;  and  from  the  fanatic  and  the 
hypochondriac,  who  look  upon  all  food  as  an  enemy  and  seem 
to  think  that  the  less  of  it  and  in  the  most  unpalatable  form 
the  better,  expecting  that  everything  eaten  will  cause  distress 
unless  it  be  taken  according  to  the  most  rigid  rules  and  with 
the  utmost  self-denial. 

This  question  has  been  carefully  investigated  from  the  stand- 
point of  science,  more  and  greater  light  has  gradually  been 
thrown  on  it  until  today  those  interested  in  this  all  important 
subject  have  only  to  study  the  proper  literature  to  learn  much 

139 


140  THE  HOME  DIETITIAN 

in  regard  to  the  scientific  principles  underlying  the  question  of 
how  to  supply  the  body  with  proper  food. 

Together  with  a  fund  of  scientific  facts  accessible  to  the  in- 
vestigative mind  are  various  fancies  and  fads  brought  forth 
by  those  who  in   their   searching  have   often 
Fads  Many     gotten  but  a  single  truth  instead  of  the  whole 
And  Varied     fundamental  outline  involving  body  nutrition. 
Fads  in  regard  to  diet  are  many  and  varied. 
The  question  of  eating  having  become  so  problematical,  men 
both  scientific  and  otherwise,  have  advanced  many  theories  as 
to  the  practical  solution  of  these  dietetic  problems. 

The  partaking  of  food  leading  to  so  many  ills  it  has  been 

only  a  matter  of  course  that  some  one  should  come  forward 

with  the  assertion  that,  if  eating  causes  such  a  large 

Fasting    proportion  of  sickness,  abstinence  from  food  would 

undoubtedly  prove  a  cure-all,  and  so  the  "fasting" 

fad  has  had  its  day. 

So  much  trouble  having  resulted  from  faulty  and  incomplete 
nutrition  it  has  seemed  the  natural  thing  that  an  effort  be 
made  to  overcome  this  condition  by  forcing  an  excess  of  food 
upon  the  body.     The  thought  has  been  that  at  least  a  part  of 
the  excess  must  be  assimilated  and  that  the  body, 
Forced       gaining  strength  from  added  nourishment,  would  be 
Feeding     better  able  to  cope  with  problems  due  to  a  weak 
digestive  tract.  And  so  "forced  feeding"  has  played 
a  great  part  in  the  treatment  of  anemic  conditions,  malnutri- 
tion and  wasting  disease,  as  tuberculosis,  etc. 

Abnormal  conditions  resulting  from  errors  in  protein  diges- 
tion and  metabolism  being  so  apparent,  the  "low  protein"  idea 
has  been  advanced,  and  many  have  been  led  to  the 
Low          extreme  of  omitting  as  nearly  as  possible  all  pro- 
Protein     tein  from  the  diet — subsisting  on  a  meatless,  eggless, 
milkless   diet,   with   nothing  to  take  the  place   of 
these  protein  foods. 


FADS  141 

Protein,  however,  being  such  a  necessity  and  the  harm  result- 
ing from  a  deficient  protein  diet  so  apparent  to  secure  this 
food  in  as  digestible  and  assimilable  a  form  as 
Milk  Diet     possible  has  seemed  most  important,  and  so  the 
"milk  diet"  has  had,  and  still  holds  a  great  place 
as  a  "cure  all"  for  all  conditions  of  disturbed  nutrition  and 
chronic  disease. 

Others  seeing  conditions  so  often  resulting  from  an  over- 
worked digestive  tract  and  an  excessive  body 
No  Breakfast    fuel  supply  have  sought  to  solve  the  problem 
and  to   obtain  results  by  the   "no  breakfast 
plan"  which  has  worked  admirably  in  many  cases. 

Again  the  prevalence  of  eating  processed,  over-cooked,  over- 
seasoned  foods  having  been  so  evidently  a  factor 
Raw  Food     in  the  causation  of  disease  the  advantages  of  the 
other  extreme  have  been  widely  heralded  and 
the  "raw  food"  fad  has  had  a  great  following  with  much  bene- 
fit, no  doubt,  to  some. 

So  much  of  digestive  disturbance  seemingly  due  to  improper 
combination  of  various  sorts,  many  have  thought  that  all 
dietetic  errors  might  be  corrected  if  a  few 
Combinations  rules  in  regard  to  what  foods  may  be  com- 
bined, were  obeyed,  and  so  many  "diet  spe- 
cialists" have  confined  their  dietetic  teaching  to  the  questions 
of  "combinations."  So  we  hear  that  a  starch  and  an  acid  must 
not  be  eaten  at  the  same  meal;  bread  must  not  be  eaten  with 
starchy  foods,  two  starches  must  not  be  combined;  two  kinds 
of  fruits,  fruit  and  vegetables,  fruit  and  milk,  are  all  wrong 
combinations,  until  one  finds  himself  so  surrounded  by  a  maze 
of  rules  that  bewilderment  results  and  fear  lest  some  rule 
be  disobeyed  takes  such  a  hold  that  eating  becomes  a  bur- 
den and  the  digestive  organs,  affected  by  anxious  mental  im- 
pulse, are  unable  to  care  for  the  simple  food  that  may  be 
taken.  These  bewildered  friends,  still  suffering  ills  apparently 


142  THE   HOME   DIETITIAN 

due  to  dietetic  mistakes,  are  at  loss  to  know  how  to  solve  a 
problem  which  becomes  more  and  more  a  vital  one,  and  in 
desperation  ask  the  question,  "What  can  we  eat?" 

Along  with  all  this  comes  the  theory  that  it  does  not  make 
any  difference  what  you  eat;  "forget  it  and  eat  what  you  want." 
Build  up  the  general  health  by  exercise,  and 
"Eat  What  proper  and  regular  living;  maintain  the  correct 
You  Want"  mental  attitude  and  eat  what  your  appetite  calls 
for.  For  those  who  have  long  been  introspec- 
tive and  have  feared  to  eat,  this  advice  may  be  very  timely. 

We  would  wish  no  one  to  think  that  we  have  not  the  fullest 
respect  for  each  one  of  these  various  rules  in  regard  to  eating. 
Each  one  has  done  much  good  and  in  selected  cases  under 
proper  supervision  there  is  no  doubt  but  that  each  one  of  these 
may  apply  and  perhaps  in  a  more  or  less  modified  way  be  used 
with  great  success  in  the  treatment  of  various  and  sundry  ab- 
normal conditions.  Every  one  of  these  hobbies 
Many  Winds  has  had  its  basis  in  truth.  It  is  in  the  applica- 
Of  Doctrine  tion  that  mistakes  have  been  made.  The  rule 
has  been  advanced,  the  reason  why  has  been 
vague  and  indefinite,  and  the  people,  untaught  in  regard  to 
body  processes  and  food  composition,  have  been  tossed  about 
by  many  winds  of  dietetic  doctrine. 

The  reason  for  these  rules  in  regard  to  eating  becomes  very 
apparent  when  one  has  been  properly  educated  in  food  funda- 
mentals. The  application,  based  upon  principle,  then  becomes 
plain  and  the  modern  housewife,  as  the  home  dietitian,  may 
wisely  plan  the  food  program  for  her  family  in 
A  Better  such  a  ,way  as  to  apply  sensibly  the  principles 
Way  upon  which  all  of  these  fads  are  founded.  She 

can  thus  avoid  the  necessity  of  having  members 
of  her  family  submit  to  any  one  of  the  above  lines  of  dietetic 
treatment  for  the  correction  of  conditions  brought  on  by  over- 
eating, undereating,  or  improper  eating  of  any  sort. 


FADS  143 

Briefly  we  will  consider  the  principles  underlying  the  appli- 
cation of  the  eight  methods  given  above  of  overcoming  nutri- 
tional ills. 

1.  Fasting:     In  conditions  of  auto-intoxication  and  over- 
loaded digestive  tract,  excessive  putrefaction  in  the  large  in- 
testine and  a  body  often  supersaturated  with  nourishment,  a 
fast  for  a  more  or  less  limited  time  undoubtedly  would  be 
indicated.     It  must  be  remembered,  however,  that  except  per- 
haps for  a  short  time,  the  advantage  of  a  complete  fast,  with- 
out the  disadvantage,  may  be  obtained  by  a 

An  Antitoxic    modified  fast  such  as  a  food  supply  limited 
Diet  to  those  things  that  will  tend  to  decrease  auto- 

intoxication, e.  g.  fruits  and  fruit  juices.  These 
may  be  taken  alone  or  with  a  certain  amount  of  green  vege- 
tables and  perhaps  lactic  acid  foods,  as  cottage  cheese,  butter- 
milk or  yogurt.*  An  occasional  meal  missed;  a  day  without 
food  or  with  nothing  but  fruit  will  often  be  found  a  great  ad- 
vantage. "Abstemiousness  in  diet  is  rewarded  by  mental 
and  moral  vigor." — White. 

2.  Forced  Feeding:     Less  can  be  said  in  favor  of  this  plan. 
However,  there  are  cases  where  the  food  supply  has  long  been 
deficient  when  it  may  be  found  a  decided  advantage  to  insist 
upon  the  ingestion  of  food  in  amounts  necessary  to  supply  the 
excess  of  nourishment  needed  to  build  up  a  body  long  weak- 
ened and  wasted  from  lack  of  food.    This  is  to  be  done  gradu- 
ally and  carefully  with  due  regard  for  existing  conditions  and 
dietetic  principles.     This  plan  should  always  be  carried  out 
under  competent  supervision. 

3.  Low  Protein:    Those,  who  have  long  overeaten  of  pro- 
tein food  and  are  suffering  the  results  of  protein  putrefaction 

*In  the  dietetic  treatment  of     diabetes,   an  initial  period   of  fast- 
ing is  often  carried  on  under  the  careful  supervision  of  the  attending 
physician. 
10 


144  THE   HOME   DIETITIAN 

in  the  intestine  and  incomplete  protein  metabolism,  often  do 
well  for  a  time  on  much  less  than  a  normal  supply  of  this 
nitrogenous  food  until  the  excess  has  been  eliminated  and  the 
body  calls  for  more  to  keep  up  actual  repair.  However,  this 

must  be  done  carefully  as  an  exceedingly  low  pro- 
Serious  tein  diet  continued  for  too  long  a  time  will  result  in 
Results  weakness,  lowered  nerve  tone,  malnutrition  and  even, 

because  of  lowered  resistance,  in  an  increased  sus- 
ceptibility to  such  diseases  as  tuberculosis.  In  these  cases  the 
ingestion  of  protein  is  less  than  the  outgo;  the  body  is  out  of 
nitrogenous  equilibrium  (see  footnote  page  56),  and  the  re- 
sults will  be  serious  unless  the  condition  is  soon  corrected. 

4.  The  Milk  Diet:  This  diet  is  valuable  in  many  cases. 
It  permits  of  an  excess  of  nourishment  in  an  easily  digested 
and  assimilated  form.  Many  will  take  the  amount  of  food 
units  that  their  body  needs  and  the  excess  that,  because  of  de- 
pleted conditions,  they  should  have  for  a  time  in  the  form  of 
milk  better  than  in  any  other  way.  However, 
In  Selected  we  believe  that  these  cases  should  be  carefully 
Cases  selected  and  that  often  the  same,  or  even  better, 

results  may  be  obtained  by  a  modified  milk  diet, 
or  by  a  diet  in  which  the  same  advantages  may  be  derived  with- 
out the  absolute  restriction.  We  know  of  no  serious  objection 
to  the  milk  diet  as  a  trial  even  though  the  same  results  might 
be  obtained  in  another  way.  The  plan  is  simple  and  needs  not 
the  thorough  knowledge  of  foods  necessary  in  planning  a  varied 
diet  with  the  same  results  in  view. 

Often  little  permanent  good  results  from  this  plan  of  feeding 
because  the  patient,  upon  going  back  to  his  usual  dietetic  pro- 
gram, returns  to  the  same  errors  that  led  to  trouble  in  the  first 
place,  so  he  has  gained  little  in  the  way  of  lasting  benefit  if  in 
addition  to  the  milk  diet  he  has  not  obtained  a  knowledge  of 
the  normal  rational  eating  that  makes  for  health. 


FADS  145 

5.  The  No-Breakfast  Plan:     This  plan  we  consider  a  very 
good  one  because.  First,  many  have  eaten  a  hearty  dinner  the 
evening  before,  their  digestive  organs  have  had  to  work  while 
they  slept  and  are  in  no  condition  in  the  early  morning  to  take 
up  the  work  of  digesting  even  a  light  breakfast.     Second,  the 
plan  lessens  the  daily  food  intake  and  discourages  overeating. 
Third,  the  digestive  organs  should  have  more  rest  between 
meals  than  they  usually  get;  six  to  eight  hours  intervening, 
being  the  ideal.     With  no  breakfast  and  an  early  lunch  this 
would  be  accomplished. 

It  can  readily  be  seen,  however,  that  understanding  the  prin- 
ciple one  may  get  the  same  advantageous  results  by  leaving  out 
supper  or  by  eating  carefully  three  times  a  day. 

6.  Raw  Food  Diet:     The  advantages  of  this  are  many: 

(1)  It  ensures  an  ample  supply  of  vitamines  which  lessens 
the  amount  of  protein  needed.     (See  Chapter  IX.) 

(2)  It  necessitates  thorough  mastication. 

(3)  It  prevents  rapid  eating. 

(4)  It  hinders  excessive  seasoning  and  the  use  of  super- 
heated fats. 

(5)  Many  vegetables  are  more  digestible  raw  than  cooked. 

These  principles  borne  in  mind  will  enable  one  to  avail  him- 
self of  all  the  advantages  of  the  raw  food  diet  without  the  re- 
strictions. However,  too  much  cannot  be  said  in  favor  of  the 
eating  of  vegetables  and  fruits  raw;  a  certain  amount  of  these 
taken  daily  being  a  decided  advantage. 

7.  Combinations:     This  is  by  no  means  an  unimportant 
subject,  and  the  housewife  wishing  to  feed  her  family  for  the 
best  results  in  health  and  vigor  should  be  informed  as  to  the 
principles  underlying  this  phase  of  dietetics.     But  here,  as 
elsewhere,  those  who  have  only  a  few  rules  by  which  to  be 
guided,  without  a  knowledge  of  the  reasons  why,  will  often  fail 
to  accomplish  the  important  results  they  seek.     (See  Chap. 
XVII). 


146  THE  HOME  DIETITIAN 

8.  "Eat  What  You  Want."  For  the  poor  neurasthenic,  who 
has  forgotten  everything  in  life  but  the  question  of  what  he 
dare  put  into  his  stomach,  this  is  perhaps  the  best  of  all.  And 
it  explains  the  often  apparently  marvelous  results  of  various 
faith  cures,  so  called.  Too  much  attention  to  the  digestive 
tract  may  be  worse  than  none  at  all  and  some  may  well,  for 
a  time  at  least,  "forget  it." 

Again  the  importance  of  intelligent  application  of  principle 

cannot  be  too  emphatically  urged.     Let  us  know 

Principles    our  bodies  and  their  needs;  supply  them  wisely 

Not  Rules    and  in  a  masterly  way  and  thus  rise  above  the 

petty  handicaps  that  hinder  us  in  our  endeavor 

to  reach  our  ideals  and  to  find  success. 


"There  are  more  things  in  Heaven  and  earth,  Horatio,  than 
are  drearn't  of  in  your  philosophy" — Shakespeare. 


CHAPTER  XIX. 
THE  FEEDING  OF  CHILDREN. 

It  is  in  childhood  that  the  foundation  for  the  health  or  ills 
of  life  are  laid,  and  more  can  be  accomplished  by  proper 
feeding  of  the  boys  and  girls  while  yet  in  the  developmental 
stage  than  in  after  years  when  the  seeds  of  ill  health  have  long 
been  sown  and  nature  has  begun  to  take  her  toll.  Careful 

feeding  can  do  much  to  prevent  the  digestive 
A  Foundation  upsets  and  respiratory  troubles  so  common 

among  children  and  will  lay  a  foundation  for 
health  and  strength  in  after  life  that  means  more  than  any 
heritage  of  lands  or  gold. 

We  cannot  in  our  limited  space  present  an  exhaustive  treatise 
on  this  important  phase  of  dietetics,  but  we  can  lay  down  a 

few  principles  that  may  serve  as  a  helpful  guide  in 
Normal  the  important  work  of  supplying  to  the  child 
Physical  the  food  which  will  yield  happy  results  in  the  way 
Growth  of  a  normal  physical  growth.  The  body  is  made  up 

of  the  food  supplied  to  it.  This  food  should  be 
complete,  untainted  by  impurities  introduced  from  without  or 
manufactured  from  within. 

Perhaps  one  of  the  most  important  things  to  be  made  em- 
phatic is  the  necessity  for  regularity  in  feeding  with  ample 
length  of  time  between  meals  for  the  stomach  to 
Regularity     entirely  empty  itself.    We  find  that  even  infants 
do  much  better  when  fed  every  three  or  four 
hours,  than  when  fed  every  two  hours  as  has  so  commonly 
been  done.  They  gain  in  weight  more  rapidly,  have  less  colic, 
and  are  happier  in  every  way. 

When  it  is  necessary  to  feed  babies  artificially,  it  is  safer  to 
use  only  sterilized  milk.  It  has  been  found  too  that  the  boiling 

147 


148  THE   HOME   DIETITIAN 

of  milk  greatly  increases  its  digestibility*.  However,  if  the 
milk  is  boiled  or  even  pasteurized,  it  is  of  the  greatest  im- 
portance that  these  babies  receive  in  addition  to  their  milk, 
at  least  an  ounce  of  orange  juice  daily;  a  neglect  of  this 

precaution  often  being  a  factor  in  nutritional 
A  Precaution  disturbances,  such  as  scurvy,  eczema,  rickets, 

etc.  (See  Chapter  IX.)  Orange  juice  may  be 
introduced  carefully  into  their  diet  at  any  time  after  the  age 
of  one  month,  and  it  is  often  a  valuable  addition  to  the  diet  of 
even  a  nursing  infant. 

If  the  baby  does  not  take  orange  juice  well,  or  if  this 
fruit  is  difficult  to  obtain,  the  necessary  vitamines  may  be  sup- 
plied in  potato  water  or  in  other  vegetable  broths.  Other 
fruit  juices  may  be  used  as  lemon  juice  or  grape  fruit  juice. 

It  is  well  after  the  age  of  seven  months  to  gradually  intro- 
duce into  the  diet  additional  foods  as  vegetable  broths  and 
purees,  potato  gruel  and  cereal  gruels.  To  make 
After  Seven     the  cereal  gruels,  the  cereals  should,  after  thor- 
Months  ough  cooking,  be  put  through  a  colander  or 

strainer,  and  to  the  jelly-like  mass  left  should 
be  added  milk  (not  cream)  to  make  it  the  consistency  of  gruel. 
Add  no  sugar. 

A  little  later  or  by  the  age  of  nine  months,  vegetable  purees, 
oven  toast,  hard  crackers  and  scraped  apple  or  apple  sauce 

should  be  given;  also  other  fruit  purees  and 
The  Second  fruit  juices.  Early  in  the  second  year  the 
Year  child  should  begin  to  have  green  vegetables  as 

spinach,  green  peas,  string  beans,  etc.  These 
should  be  pureed  at  first,  but  soon  the  child  may  be  taught  to 

•According  to  Dennett  the  milk  or  milk  mixture,  the  proportion 
depending  upon  the  baby's  age,  should  be  boiled  vigorously  for  three 
minutes,  stirring  well  to  prevent  the  formation  of  a  scum.  The  curds 
formed  from  this  milk  are  fine  and  much  like  those  of  mother's  milk, 
and  when  properly  supplemented  with  orange  juice  and  vegetable 
broths  are  not  constipating. 


THE   FEEDING   OF   CHILDREN  149 

masticate  thoroughly  the  more  tender  cellulose,  so  that  tender, 
carefully  cooked  vegetables  may  be  given  without  being 
strained  or  pureed.  These  vegetables  should  be  cooked  with 
due  care  to  preserve  the  vitamines.  (See  Chapter  XIV.) 

The  sooner  after  the  age  of  twelve  months  that  children  are 
put  on  three  meals  a  day  the  better.  If  anything  is  given  be- 
tween meals  it  should  be  fruit  or  a  drink  of  milk.  Even  this 
extra,  if  allowed,  should  be  given  at  the  same  hour  every  day 
with  unvarying  regularity.  One  mistake  that  is  often  made  is 
in  keeping  children  too  long  on  milk  alone,  some  babies  being 
nursed  into  the  second  year  or  kept  upon  the  bottle  long  after 
they  should  be  having  a  greater  variety  of  food. 

The  cereals  will  during  the  second  year  have  an  important 
place  in  the  diet  of  the  child  along  with  milk  toast,  and  stale 
bread  and  milk.  In  the  beginning  of  the  second  year  well 
cooked  cereals  may  be  given  the  child  without  the  preparatory 
process  of  straining.  These  cereals  should  be  thoroughly  cooked. 
The  mistake  is  often  made  of  adding  sugar  to  the 
A  Mistake  cereal,  but  the  child  should  learn  from  the  first 
to  take  cereal  and  milk  without  sugar.  Great 
harm  is  done  by  educating  children  to  like  sugar  in  this  way. 
Never  at  any  time  should  the  combination  of  milk  and  sugar 
be  allowed  on  cereal,  whether  gruel  or  mush. 

Bread  should  be  whole  wheat  and  graham,  or  made  from 
other  whole  grains,  and  should  be  at  least  thirty-six  hours  old. 
All  toast  given  the  child,  whether  dry  or  as  milk  toast,  should 
be  in  the  form  of  oven  toast,  hard  clear  through,  with  more 
than  merely  a  superficial  browning. 

Artificial  sweets  should  be  limited.     (See  Chapter  IX,  p.  91. 

Quot.  from  Dr.  Kerley.)      It  were  better  for  any  child  if  he 

need  never  know  of  the  existence  of  cake,  pie,  ice 

Sweets     cream  and  ordinary  desserts.     It  is  only  as  a  result 

of  education  that  children  acquire  the  sweet  tooth 

so  common  among  them.     But  it  can  hardly  be  hoped  that  the 


150  THE   HOME   DIETITIAN 

ideal  will  be  reached — there  are  too  many  loving  friends  to 
teach  our  children  to  like  these  things  for  us  to  expect  to  be 
able  to  keep  sweets  entirely  away  from  them.  If  the  sweets 
could  be  limited  to  their  proper  place  and  to  that  alone,  no 
harm  perhaps  might  be  done,  but  with  the  knowledge  of  the 
delight  to  the  palate  comes  the  difficulty  of  teaching  proper 
control  and  moderation.  However,  this  must  be  done  and  our 
aim  as  parents  must  be,  if  not  to  restrict  entirely,  to  limit  candy 
and  other  sweets  to  the  proper  time,  place  and  amount.  Much 
can  be  done  in  this  direction,  and  it  is  surprising 
The  Body  how  much  co-operation  can  be  elicited  from  the 
Machine  little  folks  if  they  are  taught  in  the  interesting  way 
that  it  is  possible  for  them  to  be  taught,  the  im- 
portance of  caring  for  the  body  machine  as  carefully  as  father 
looks  after  his  watch  or  his  automobile. 

The  element  of  education  and  discipline  entering  into  this 

phase  of  child  culture  gives  the  parents  the  great  opportunity  of 

obtaining  results  not  only  in  a  physical  way, 

Self-control     but  also  in  the  way  of  character  building  and 

self-control,  so  closely  is  the  physical   allied 

to  the  intellectual  and  moral. 

But  it  is  only  as  the  mother  has  mastered  for  herself  the 
problem  of  eating  for  health  and  the  necessary  self-control  to 
reach  this  high  ideal,  that  she  can  be  master  of  the  important 
work  of  feeding  and  teaching  her  child. 

The  dainty  morsel  of  candy  can  be  eaten  as  dessert  and 

when  the  little  one  has,  with  a  hearty  appetite,  eaten  well  of  the 

dinner  served,  a  very  small  amount  of  candy  will 

Generosity    suffice.    Then  too,  as  a  matter  of  politeness,  the 

supply  of  sweets  must  be  passed  and  divided 

with  the  members  of  the  family,  and  in  this  way  the  amount 

may  be  quite  easily  limited  to  the  one  or  two  pieces  the  child 

may  be  allowed  to  have.     With  great  care  should  the  mother 

prepare  the  simple  dessert  allowed  her  tiny  man,  that  there 


THE   FEEDING   OF   CHILDREN  151 

may  be  nothing  served  him  that  would  in  any  way  detract  from 
the  benefit  his  little  body  should  derive  from  this  food. 

Cereal  desserts  made  with  cereal,  egg  and  a  moderate  amount 
of  sugar  are  often  good  (See  recipes  Chapter  XXII)  and, 

served  at  the  midday  meal,  simply  add  more 
Simple  calories  that  the  growing  child  may  thrive.  Des- 
Desserts  serts  such  as  prune  whip,  banana  whip,  junket, 

fruit  mold  (see  recipes  Chapter  XXII),  are  all 
good  and  supply  the  necessary  sweet.  The  little  one  will 
delight  in  these  simple  things  if  they  are  made  attractive  and 
he  will  derive  only  benefit  from  them.  Dried  fruits  as  figs, 
dates,  raisins,  etc.,  may  help  to  supply  the  needed  sweet  in  a 
very  wholesome  form. 

The  fresh  fruit  served  the  boy  or  girl  will  be  delighted  in 
for  its  own  flavor  without  added  sugar,  if  a  little  tact  is  used  by 

the  thoughtful  mother.  The  sliced  peaches,  berries 
Fresh  and  other  fresh  fruit  served  may  be  enjoyed  without 
Fruits  the  sugar  usually  added.  Special  care  should  be 

taken  that  this  fruit  be  naturally  sweet  and  pal- 
atable. The  older  members  of  the  family  may  in  their  inter- 
est in  watching  the  beautiful  development  of  this  normal  boy 
or  girl  become  enthusiastic  in  eating  as  carefully  as  the  little 
folks  are  taught  to  eat  and  thus  become  examples,  incidentally 
deriving  immense  advantage  to  themselves. 

Ice  cream  should  be  withheld  as  long  as  possible,  but  .as  the 
child  grows  older  it  may  seem  almost  impossible  to  withhold  it 

entirely,  but  it  must  be  insisted  upon  that  it  be 
Ice  Cream  eaten  only  at  meal  time,  that  it  take  the  place  of 

real  food  and  that  it  be  eaten  slowly  and  in  mod- 
eration. Too  much  cannot  be  said  against  the  pernicious  cus- 
tom of  permitting  the  child  to  obtain  -ice  cream  sodas  and  ice 
cream  cones  promiscuously  from  any  and  every  ice  cream 
stand.  This  tempting  sweet  should  be  obtained  from  a  source 


152  THE   HOME   DIETITIAN 

that  guarantees  its  freshness  and  purity,  served  with  care  and 
best  in  the  home  at  the  regular  meal. 

A  simple  sponge  cake  or  plain  cookie  may  be  allowed  in 
place  of.  or  in  connection  with,  the  dessert. 

At  bread  making  time  a  crusty  sweet  cake  can  be  made 
Cake  from  the  bread  dough  that  will  be  as  much  a  delight  to 

the  normally  educated  child  as  a  French  pastry  to  the 
one  who  has  been  trained  to  like  excessive  and  rich  sweets. 
When  pie  is  served  the  older  members,  how  the  little  one  will 
rejoice  in  a  tiny  pie  made  especially  for  his  or  her  benefit,  and 
the  crust  may  be  as  hygienic  as  bread,  for  it  may  be  made  from 
the  same  dough,  and  its  palatability  will  never  be  questioned 
by  the  small  recipient. 

Another  common  mistake  in  feeding  children  is  in  the 
thought  that  they  must  have  an  abundance  of  fat — cream  on 

their  cereal,  butter  freely  on  bread,  richly 
Concentrated  seasoned  vegetables  and  even  fried  and 
Food  greasy  foods.  This  plan  for  them  does  untold 

harm  and  their  appetites  are  so  educated  that 
they  can  never  perhaps  get  away  from  the  bondage  of  ac- 
quired and  perverted  tastes.  Dr.  Kerley  says  that  "the  average 
child  after  the  sixth  year  receives  two  or  three  times  as  much 
energy  food  as  he  requires."  (This  probably  does  not  include 
the  poorer  classes.)  Energy  food  we  know  to  be  fat  and  car- 
bohydrate. 

In  almost  every  case  whole  milk  is  better  than  cream.     The 
child  needs  ample  protein,  but  not  an  excess  of  fat.     The  ca- 
tarrhal  conditions,  frequent  colds,  enlarged  ton- 
Undesirable    sils,    adenoids    and    recurrent    bronchitis    so 
Results  common  among  children  undoubtedly  are  fa- 

vored, if  not  caused  by,  the  excess  of  fat  given 
them  together  with  the  large  amount  of  sweets  allowed  in  their 
diet.  The  result  of  these  mistakes  are  never  entirely  overcome 


THE   FEEDING   OF   CHILDREN  153 

and  thus  the  individual  goes  through  life  handicapped  because 
of  the  ignorance  of  his  parents. 

For  a  child  subject  to  colds,  no  plan  is  better  than  a  diet 

limited,  for  a  time  at  least,  to  boiled  skimmed  milk,  whole 

cereals,  green  vegetables,  fruits,  cottage  cheese, 

A  Corrective   buttermilk,    vegetable    broths    and    vegetable 

Diet  soups   (See  recipes  23  to  31,  Chapter  XXII), 

and  perhaps  an  occasional  egg.     Butter  used 

very  moderately  if  at  all. 

Above  all  things  do  not  serve  your  children  hot  fresh  bread, 
griddle  cakes,  fried  potatoes,  richly  seasoned  foods  of  any  kind. 

Give  them  plenty  of  food  requiring  thorough  mastication  as 
hardtack,  oven  toast,  etc.  Teach  them  to  masticate  thoroughly. 
Impress  upon  their  minds  that  if  they  are  to  have  beautiful, 
sound  teeth,  these  teeth  must  be  exercised  as 
To  Encourage  well  as  kept  clean.  Tell  them  how  the 
Mastication  starch  is  changed  to  sugar  in  the  mouth.  Let 

them  become  interested  in  seeing  how  much 
sugar  they  can  manufacture  out  of  a  crust  of  bread  and  how 
sweet  the  sugar  will  taste.  The  social  element  at  meal  time  may 
be  one  of  the  best  safeguards  against  too  rapid  eating  and  im- 
proper mastication. 

We  quote  the  following: 

"After  the  teeth  begin  to  come  children  should  be  given  all 
their  starchy  food  in  as  hard  a  form  as  possible  and  the  per 
cent  of  starch  limited. 

"The  preponderance  of  the  carbohydrates  in  the  diet  is  one 
of  the  causes  of  so  many  children  entering  the  kindergarten 
with  their  teeth  broken  down  to  the  gums  and  small  undersized 
jaws.  One  of  our  responsibilities  is  spreading  the  knowledge 
that  no  demineralized  white  bread  or  crackers  should  ever  be 
given  to  a  child  under  five.  We  not  only  need  all  the  lime 
salts  contained  in  the  dark  breads  to  build  the  teeth  and  bones, 
but  we  need  exercise  to  develop  the  jaws. 


154  THE   HOME  DIETITIAN 

"Children  who  eat  tough  bran  bread  made  into  toast  instead 
of  mush  and  who  do  not  drink  while  eating  usually  get  the 
proper  development  of  the  jaws." — M.  Evangeline  Jordan, 
D.  D.  S.,  in  California  State  Health  Bulletin. 

Tea  and  coffee  must  never  be  allowed,  even  cocoa  should  be 
kept  away  from  them.     Children  are  much  better  off  without 
meat  and  meat  broths  with  their  protein  wastes.     It 
Avoid     is  well  for  the  child  up  to  the  age  of  four  or  five 
years  to  eat  by  himself  and  not  at  the  family  table 
unless  the  other  members  of  the  household  can  themselves 
co-operate  with  the  small  boy  or  girl  in  eating  for  the  body 
strength    and   health.      Usually    the   evening 
Co-operation     dinner   is   later   than  the   child   should  take 
his   evening  meal   and   it  becomes  a   simple 
matter  to  serve  his  simple  meal  at  5:30  and  his  appetite  is  en- 
tirely satisfied  when  an  hour  later  his  elders  partake  of  theirs. 
Never  should  food  be  allowed  between  meals.     If  the  hungry 
boy  waits  until  meal  time  he  will  eat  at  the  right  time  the  food 
he  needs,  and  care  much  less  about  the  sweet  after- 
Between     part.     Plain  food  will  taste  good   and   be  quite 
Meals          satisfactory,  and  the  supply  taken  will  be  sufficient 
to  last  until  the  next  regular  meal.     If  the  boy 
after  school  must  have  something  to  "stay  his  stomach"  until 
supper  time,  let  it  be  an  apple  or  other  fruit  and  this  the  regu- 
lar daily  plan,  instead  of  a  spasmodic  one. 

During  the  period  of  growth  and  development  much  more 
food  is  needed  per  pound  of  body  weight  than  after  maturity  is 
reached.    It  is  impossible  to  say  how  much 
Amount  of  Food    food  a  growing  child  may  need.    It  all  de- 
Needed  by  Child    pends  upon  the  activity  of  the  child  and 
the  rapidity  with  which  new  tissues   are 
formed.    The  child  who  cares  little  for  vigorous  play  but  en- 
joys his  books,  should  eat  less  food  than  the  one  who  plays 
hard  all  day.    Other  things  being  equal,  the  child  of  phlegmatic 


THE   FEEDING   OF   CHILDREN  155 

temperament  will  need  less  food  than  the  one  who  is  of  a 
more  nervous,  impulsive  type.  The  amount  of  food  needed 
depends  upon  tissue  activity  and  this  varies  with  individual 
temperament.  Boys,  because  of  greater  muscular  activity,  need 
more  food  than  do  girls. 

Every  mother  should  see  that  her  child  gets  active  physical 
exercise  daily.  Then  if  the  boy  or  girl  is  fed  regularly,  does 
not  eat  between  meals,  eats  wholesome  food,  prepared  with  due 
regard  for  hygienic  principles  as  outlined  above,  the  appetite 
will  be  one  of  the  best  guides  as  to  the  amount  of  food  required. 

A  careful  estimate  for  a  few  weeks  of  the  calories  taken  by 
the  child  will  be  of  advantage  to  the  mother  from  an  educa- 
tional standpoint,  and  will  permit  her  to  study  and  to  deter- 
mine the  results  when  the  daily  amount  in  food  units  is  de- 
creased or  increased  for  a  time. 

It  should  be  remembered  that  it  is  not  bulk  so  much  as  con- 
centration of  food  that  determines  its  caloric  value.  And  also 
that  the  candy  or  knick-knack  taken  between  meals  may  in- 
crease the  total  food  value  above  actual  body  requirement, 
even  though  the  child  eats  a  comparatively  small  amount  of 
food  at  mealtime. 

Do  not  underfeed  your  children.  They  must  be  properly 
and  sufficiently  nourished.  Their  body  demands  are  great  and 

must  be  supplied,  but  they  can  have  enough 
Body  Demands  food  without  that  which  will  handicap 
Great  rather  than  help  the  body  in  its  work.  Of 

protein  they  must  have  an  ample  amount,  of 
carbohydrate  and  fat  a  normal  supply,  but  they  may  get  this 
without  excess  and  with  every  advantage  to  their  growing  needs. 
Great  danger  lies  in  a  diet  for  them  top-heavy  in  fats  and 
carbohydrates  with  often  not  enough  protein.  The  results  of 
such  as  unbalanced  diet  are  serious  and  parents  should  know 
how  to  avoid  a  mistake  which  is  far  too  common.  Some  sweets 


156  THE   HOME   DIETITIAN 

they  should  have,  but  the  intelligent  mother  having  mastered  the 
important  principles  of  nutrition,  will  supply  these  in  a  simple, 
not  too  concentrated  a  form  and  combined  in  a  healthful  way. 
She  will  be  teacher  as  well  as  mother,  and  will  teach  her  boys 
and  girls  that  the  most  wonderful,  the  most  manly,  womanly 
thing  they  can  do  is  to  develop  strong,  healthy,  normal  body 
machines  that  will  make  of  them  strong,  noble  men  and 
women,  able  always  to  do  well  their  part  and  to  make  a  suc- 
cess of  life. 


"The  mother  who  holds  herself  responsible  for  what  her 
child  shall  wear  and  yet  does  not  feel  that  she  is  answerable 
for  what  he  shall  eat,  shows  that  she  regards  his  outer  appear- 
ance more  than  his  health  of  body  or  moral  strength." 

— Elizabeth  Harrison. 

"In  these  years  of  infancy  and  childhood,  food  and  nourish- 
ment are  of  special  moment;  not  alone  for  the  time,  but  also 
for  the  child's  future,  life.  Through  its  diet,  a  child  may  groiv 
up  to  be — in  the  business  of  life — idle  or  industrious,  dull  or 
lively,  iveak  or  strong" — Froebel. 


CHAPTER  XX. 

FOOD  ECONOMY. 

(Written  at  the  time  of  the  Food  Conservation  Campaign,  1918. 

Hoover  Food  Dictator.) 

We  have  come  to  the  time  when  "economy"  is  the  watch- 
word: conservation  of  men,  money,  food.  Well  had  it  been 
could  such  an  impulse  have  been  given  prosperous  civilized 
man  without  the  appearance  upon  the  stage  of  action  of  dire 
necessity  in  the  shape  of  a  gigantic  war !  Con- 
Conservation  servation  of  the  health,  of  the  resources  of  the 
Always  race  should  always  have  been  the  ideal,  but  in 

The  Ideal  the  mad   rush   of  a   strenuous   life  we  have 

thought  that  we  could  spare  no  time  for  petty 
economies,  not  even  for  those  of  body  conservation  and  the 
things  that  would  mean  the  most  in  the  longevity  and  efficiency 
of  the  human  race.  After  all  it  is  in  the  time  of  stress  that  we 
come  the  nearest  to  reaching  our  ideals  and,  in  suffering,  has 
mankind  ever  reached  the  highest  state  of  perfection.  Sterling 
qualities,  physical  and  mental,  gain  strength  only  through 
exercise  and  exercise  comes  in  the  face  of  resistance  and  trial. 
So  today  in  the  face  of  a  great  need,  many  will  acquire  depth 
and  breadth  of  character  and  attain  to  ideals  of  living  far  out 
of  the  reach  of  the  throng  in  times  of  prosperity  and  peace. 

Eating  for  pleasure's  sake  has  for  so  long  been  the  only 

thought  in  supplying  the  body  with  food;  for  so  long  the  sole 

ambition  of  the  overworked  housewife  has  been 

The  Old       to  supply  her  family  with  food  that  would  "taste 

Standard      good"  that  often  all  else  has  been  lost  sight  of. 

Life  in  so  far  as  the  housewife  has  been  concerned 

has  become  sordid  and  ideals  have  been  cheapened.     Neither 

has  her  energy  been  conserved,  the  food  supply,  or  the  body 

strength  and  resources  of  those  who  day  by  day  sat  down  to  an 

157 


158  THE   HOME   DIETITIAN 

overstocked  board  loaded  with  eatables  far  in  excess  of  phys- 
ical needs. 

Today  in  the  light  of  scientific  advance  and  national  need 
the  mother  in  the  home  is  blessed  with  a  new  vision.  The 
needs  of  the  hour,  the  demand  for  conservation 
A  New  both  of  food  and  of  physical  resources,  lends  a  new 
Vision  interest  to  her  plans.  Her  work  is  no  longer  a  mere 
drudgery  to  please  the  varied  tastes  of  a  family  de- 
manding that  their  appetites  be  pampered  three  times  a  day, 
but  she  becomes  master  of  a  new  situation:  that  of  furnishing 
the  table  with  a  food  supply  adequate  for  body  needs,  bal- 
anced with  such  correctness  that  there  is  the  least  possible 
waste  in  the  raw  material,  in  its  preparation,  or  in  its  ultimate 
utilization  by  the  body;  at  the  same  time  yielding  the  highest 
and  most  satisfactory  results  in  physical  health  and  strength. 

She  is  no  longer  merely  cook;  she  becomes  a  dietitian 
whether  she  prepares  the  food  with  her  own  hands  or  directs 
its  preparation  by  those  under  her.  She  is  no 
The  Home  longer  content  to  leave  the  question  of  feeding 
Dietitian  her  family  with  the  ordinary  cook,  however  ex- 
perienced and  competent,  but  personally  super- 
vises the  important  work  of  supplying  those  at  her  table  with 
the  food  yielding  the  best  results  with  the  least  possible  waste. 
Thus  she  serves  her  country,  is  a  blessing  to  her  family  and 
to  the  race. 

Her  immediate  reward  she  will  receive  in  seeing  those  in  her 
care  thrive  and  develop  in  a  normal  physical  way,  and  in 
knowing  that  by  her  thoughtfulness  and  careful  planning  more 
has  been  left  to  maintain  the  great  supply  necessary  to  feed  the 
world. 

"The  heart  of  her  husband  will  safely  trust  in  her,  and  her 
children  will  rise  up  and  call  her  blessed"  and,  no  matter  how 
narrow  her  sphere  may  seem  to  be,  she  will  be  doing  her  bit 
and  this  perhaps  the  most  important  service  that  can  be  appor- 


FOOD   ECONOMY  159 

tioned  to  any  in  this  time  of  need  for  every  possible  conserva- 
tion of  national  resources.  The  need  no  longer  so  urgent,  she 
will  still  appreciate  the  advantage  of  wise  economy  and  will 
continue  to  direct  her  family  in  the  way  that  will  lead  to  the 
results  most  needed  by  the  home  and  nation  in  time  of  peace, 
as  well  as  in  time  of  war. 

True  food  economy  in  so  far  as  the  body  is  concerned  is  the 
partaking  of  the  minimum  amount  of  food  necessary  to  fully 
supply  the  body  needs  and  to  keep  one  in 
Economy  health,  with  some  reserve  in  the  form  of  stored 
And  Health  food  as  fat.  Overeating,  as  we  have  learned, 
interferes  with  proper  oxidation,  and  complete 
elimination.  The  blood  thus  becomes  surcharged  with  wastes, 
the  tissues  overloaded  and  the  circulation  sluggish;  the 
mind  becomes  clouded  and  many  are  the  evil  results.  But 
with  a  proper  food  balance  all  of  the  body  processes  are  car- 
ried on  with  freedom  and  alacrity,  strength  and  poise,  and  re- 
sulting health,  vigor  and  efficiency.  "Economy  in  food  does 
not  signify  ill  health,  but  rather  the  reverse,  as  undoubtedly  in 
times  of  peace  and  prosperity  a  very  large  number  of  people 
eat  unsuitable  food  and  more  than  is  good  for  them." — Edi- 
torial Medical  Record  June  16,  1917. 

Because  the  suggestions  of  the  present  food  campaign  are 
so  in  harmony  with  the  laws  of  scientific  dietetics  and  so  ever 
applicable  and,  helpful  for  any  time  in  corn- 
How  America     bating   the   "high   cost   of   living,"  we  will 
May  Feed  consider  against  the  background  of  the  Food 

The  World         Question  as  we  have  followed  it  in  our  pre- 
vious chapters,  the  practical  points  in  Food 
Conservation   as   emphasized   in  the   setting 
forth  of  the  needs  of  the  present  hour.    The  vital  question  is 
that  of  having  enough  food  to  go  around.  The  problem  would 
be  solved  were  no  one  to  eat  more  than  necessary  to  ade- 
quately supply  his  physical  needs.    This  alone  would  mean  a 
11 


160  THE   HOME   DIETITIAN 

saving  in  the  total  amount  of  food  entirely  sufficient  to  feed  the 
world,  even  though  America  were  the  only  source  of  supply. 
And  what  would  it  not  mean  in  the  added  physical  strength  and 
efficiency  of  the  nation,  in  the  lessening  of  disease,  in  the  in- 
crease of  mental  and  moral  power,  in  the  advance  of  national 
enlightenment  and  onward  stride  of  civilization. 

Dr.  H.  Edwin  Lewis  in  American  Medicine  of  May,  1917, 
says,  "Not  the  least  of  the  duties  of  this  department  (Depart- 
ment of  Food  Conservation)  will  be  the  systematic  dissemina- 
tion of  information  in  regard  to  the  amounts  and  kinds  of  food 
required  to  maintain  perfect  health." 

But  not  only  must  there  be  a  reduction  in  the  total  amount 
but  certain  kinds  of  food  must  be  used  more  sparingly  and 
with  greater  care,  and  again  we  see  man- 
Normal  Food  kind  thrust  back  as  it  were  by  an  irre- 
Balance  Propor-  sistible  force  to  the  normal  food  balance 
tionate  to  proportionate  with  natural  supply.  The 

Natural  Supply      sure  result  of  this  to  be  a  more  normal, 
natural  method  of  living  compatible  with 
the  highest  degree  of  health  and  enlightenment. 

How  strange  that  the  foods  we  must  get  along  without  are 
those  foods  that  we  have  been  using  in  excess  of  physical  need, 
and  that  we  could  not  have  had,  had  not  the  total  food  supply 
been  so  abundant;  far  in  advance  of  that  actually  needed  by 
the  world  population.  And  so  we  have  been  led  to  profligacy 
in  eating  and  living.  Can  it  be  possible  that  the  disasters  of 
the  most  terrible  war  of  history  may  be  compensated  for  to  a 

degree  in  the  resultant  necessity  for  obedi- 
A  Compensation  ence  to  natural  law  as  regards  the  feeding 

of  our  bodies?  In  the  raising  of  the 
physical  plane  of  the  people,  who  have  long  been  looked  upon 
as  the  teachers  and  leaders  of  the  world? 

Because  of  the  need  for  food  conservation  we  find  that  as  a 


FOOD   ECONOMY  161 

nation  we  must  readjust  our  dietetic  habits  in  the  following 
ways: 

First — We  Must  Eat  Less  Meat:  We  come  face  to  face  with 
the  fact  of  our  extravagance  in  feeding  so  much  of  our  food 

grains  to  stock,  and  then  killing  and  eating  the 
Save  Grain  animal  which  might  have  been  saved  for  the 
And  Milk  production  of  milk  by  far  the  most  economic 

method  of  converting  vegetable  into  animal  food. 
We  are  reminded  that  each  pound  of  meat  not  eaten  will  save 
ten  pounds  of  grain  and  the  economic  value  of  a  vegetarian 
diet  becomes  apparent.  But  in  the  light  of  modern  hygienic 
dietetic  principle  this  self-denial  becomes  a  source  of  satisfac- 
tion and  pleasure.  The  meatless  days  are  no  hardship  and 
are  many  instead  of  one  or  two  a  week.  (See  Chapter  X.) 

Second — We  Must  Use  Less  Fat:  In  Ten  Lessons  on 
Food  Conservation  by  the  U.  S.  Food  Administration,  we  are 
advised  to  "avoid  cooking  by  means  of  frying,"  and  again  to 
"preach  the  gospel  of  reducing  the  total  amount  of  fat  %  of 
an  ounce  a  day  for  each  adult."  We  are  told  that  the  waste  of 
1/4  oz.  of  butter  daily  in  every  one  of  our  20,000,000 
Save  households  would  mean  312,500  Ibs.  a  day, 
Butter  114,062,500  Ibs.  a  year.  How  easy  to  save  this 
amount  and  much  more  by  eating  less.  Without  a 
doubt  each  individual  in  the  ordinary  family  could  eat  14  oz. 
less  butter  daily  and  be  the  gainer  healthwise;  and  how  much 
more  in  the  way  of  valuable  fat  could  be  saved  if  the  hygienic 
method  of  cooking  with  the  use  of  the  minimum  amount  of  free 
fat  be  adopted  by  the  housewives  of  the  land. 

Among  other  suggestions  are  these :  "Choose  recipes  calling 
for  less  fat;"  "use  cream  desserts  sparingly;"  "buy  whole 
milk  instead  of  cream;  use  the  top  milk  on  cereals,  etc., 
and  the  remainder  for  drinking  and  cooking."  We  are  told 
that  the  value  of  skimmed  milk  has  not  been  appreciated;  that 


162  THE  HOME  DIETITIAN 

as  a  meat  substitute  it  is  quite  as  valuable  as  whole  milk,  as  it 
contains  just  as  much  protein. 

What  a  source  of  satisfaction  our  economy  in  this  direction 
becomes  when  we  learn  that  a  reduction  in  the  use  of  free  fat 
and  fried  foods  will  greatly  lessen  the  prevalence  of  certain 
diseases  among  us,  and  thus  increase  our  strength  as  a  nation. 
(See  Chapter  VII.) 

Third — We.  Must  Greatly  Reduce  Our  Sugar  Supply:  It  is 
suggested  that  more  honey  be  used;  that  fresh  fruits  be  eaten 

more  plentifully  instead  of  the  cooked  fruits 
Use  Natural  requiring  sugar ;  that  dried  fruits  be  used  to 
Sweets  take  the  place  of  sugar.  That  dried  fruits  be 

added  to  desserts,  in  this  way  lessening  the 
amount  of  sugar  needed. 

How  enthusiastically  we  can  co-operate  as  we  learn  the  great 
advantage  to  be  derived  healthwise,  from  a  reduction  in  the 
use  of  this  concentrated  food.  How  easy  this  restriction  be- 
comes when  we  realize  the  added  benefit  derived  from  the  use 
of  fresh  fruits,  with  their  vitamine  content  and  predigested 
sugar;  when  we  appreciate  the  nutritive  value  of  honey  and 
dried  fruits  with  their  content  of  fruit  sugar.  (See  Chap- 
ter VIII.) 

Fourth— We  Must  Learn  to  Do  Without  White  Flour:     We 
are  finding  it  necessary  to  use  flours  made  from  a  variety  of 
cereals,  as  oatmeal,  cornmeal,  buckwheat  and  rice. 
Coarse      Those  most  addicted  to  the  use  of  fine  flour  bread 
Breads      are  learning  because  of  wartime  necessity  to  culti- 
vate a  taste  for  breads  made  from  the  coarser  unre- 
fined whole  grains.     We  are  accustoming  ourselves  to  break- 
fast cereals  made  from  other  grains  than  wheat. 

There  is  no  hardship  in  this  in  the  light  of  our  knowledge 
that  upon  a  "monotonous  diet  of  a  single  cereal,"  even  though 
it  be  our  faithful  standby  wheat,  we  may  be  unnecessarily  lim- 


FOOD   ECONOMY  163 

iting  our  tissue  supply  of  complete  proteins;  when  we  know 
that  the  use  of  refined  flours  robs  our  bodies  of  elements  es- 
sential to  life  and  health.  (See  Chapter  XV.) 

Fifth — Use  More  Vegetables  in  Season  and  Prepare  Them 

Without  Waste:     This  suggestion  can  be  followed  only  with 

the  greatest  satisfaction  when  we  become  aware  of 

Natural    the   valuable   nutritive    elements    in    these    natural 

Foods        foods,  and  of  the  great  nutritional  value  of  those 

parts  so  often  thrown  away.     (See  Chapter  XIV.) 

Sixth — We  Are  Urged  to  Prepare  Our  Food  With  Due  Regard 
for  Fuel  Conservation:     Again  we  can  see  in  this  a  great  ad- 
vantage when  we  think  of  the  vital  ele- 

The  Less  Cooking     ments  in  fruits  and  vegetables,  so  often 

The  More  Life-          destroyed  in  the  cooking,  and  the  benefit 

Giving  the  Food         derived  when  these  foods  are  eaten  raw. 

To  the  saving  of  fuel  in  the  use  of  the 

fireless  cooker  is  added  the  enjoyment  of  added  delicacy  of 
flavor,  and  of  a  knowledge  that  there  are  in  this  way  retained 
valuable  food  elements,  often  lost  in  the  ordinary  methods  of 
cooking.  (See  Chapter  IX.) 

Seven — Waste  Not?  Want  Not:  Our  attention  is  called  to 
the  enormous  waste  in  this  country.  A  recent  Government 
Bulletin  tells  us  that  the  estimated  food 
Food  Waste  of  waste  of  the  U.  S.  equals  in  value 
$700,000,000  $700,000,000.00  annually.  We  quote  again 
from  Dr.  Lewis:  "It  is  a  well  established 
fact  that  the  waste  of  food  each  year  is  enormous.  The  amaz- 
ing prosperity  throughout  the  country  during  the  past  few 
years  has  made  the  people  careless,  and  in  the  kitchens  of  our 
homes,  our  large  hotels  and  public  institutions,  the  waste,  ac- 
cording to  a  very  conservative  estimate,  is  said  to  exceed  10%. 
Indeed  there  are  those  who,  as  the  result  of  careful  thought  and 


164  THE   HOME   DIETITIAN 

investigation,  do  not  hesitate  to  say  that  20%  is  more  nearly 
correct." 

There  is  the  waste  due  to  thoughtless  extravagance  in  sup- 
plying our  .tables,  a  common  fault  of  which  the  majority  of 
American  people  are  guilty.  Thus  at  every  meal  in  the  home, 
or  public  eating  place,  the  average  individual  invariably  in- 
sists on  having  a  great  deal  more  than  he  needs,  often  more 
that  he  can  possibly  eat — the  remainder  is  thrown  away. 

From  the  Independent  we  take  the  following: 

"What  is  needed  is  the  individual  cultivation  of  the  custom 
of  taking  no  more  food  on  the  plate  than  one  expects  to  eat. 
and  then  eating  it  all  unless  it  proves  unpalatable  or  excessive. 
If  this  practice  were  universal,  we  should  have  enough  to  put 
up  a  palatial  postoffice  in  every  hamlet,  pension  all  descend- 
ants of  all  the  soldiers,  build  the  biggest  navy  in  the  world,  and 
carry  out  any  of  the  schemes  of  social  improvement  urged 
upon  us." 

Even  in  times  of  peace  the' world's  needs  are  great  enough 

to  demand  conservation  of  resources  in  every  way  possible  and 

the  "Gospel  of  the  Clean  Plate,"  so  impressed 

A  Rule  of         upon   our   minds   in   times   of  stress,   should 

Daily  Living    never  be  forgotten  in  times  of  prosperity,  and 

the  admonition  to  "gather  up  the  fragments 

that  nothing  be  lost,"  should  be  a  rule  of  daily  living,  however 

abundant  our  supply. 

So  we  find  that  Food  Conservation  means  body  conservation 
and  health;  that  the  need  for  food  economy  can  have  only  a 
most  beneficial  effect  upon  the  American  home,  and  that  the 
educational  value  of  the  present  Food  Campaign  will  prove  to 
be  far  beyond  estimation. 

The  problem  of  feeding  the  family  with  the  least  expense, 
the  least  food  waste,  and  the  best  results  in  a  sufficient  and 
balanced  food  supply  thus  becomes  one  of  fascinating  interest ; 


FOOD   ECONOMY  165 

one  that  makes  of  the  housewife  a  scientist  as  well  as  an  artist; 
raises  home  keeping  to  the  dignity  of  a  profession,  and  will 
in  time  of  the  greatest  prosperity  do  more  for  the  nation  in  con- 
servation of  resources  and  in  race  betterment  than  can  in  any 
other  way  be  accomplished. 

The  woman  of  the  land,  the  housewife,  the  mother  in  the 
home  thus  becomes  in  this  way,  as  well  as  in  many  others,  the 
power  that  rules  the  world,  builds  the  nation  and  shapes  the 
future  destiny  of  the  race. 


"Much  food  is  in  the  tillage  of  the  poor;  but  there  is  that 
is  destroyed  for  want  of  judgment." 


CHAPTER  XXI. 

SUMMARY  AND  CONCLUSION. 

1.  Our  bodies  are  made  up  of  the  food  we  eat.     "As  a  man 
eateth  so  is  he."     Quality  of  tissue  depends  on  quality  of  food. 

2.  Food  may  be  of  poor  quality  when  eaten  or  it  may  be- 
come contaminated  during  a  process  of  retarded  digestion,  and 
so  be  impure  as  it  enters  the  blood. 

3.  Excessive  quantity  is  sure  to  impair  quality  of  food  and 
of  the  food  laden  blood. 

4.  Chronic  disease  is  largely  due  to  defective  food  analysis 
in  the  body.     These  conditions  are  all  preventable.     Knowl- 
edge is  power. 

5.  Know  food  values,  the  composition  of  foods  and  the 
relation  of  food  elements  to  body  needs. 

6.  See  to  it  that  your  daily  ration  is  a  balanced  one.     Do 
not  consider  the  question  of  calories  an  arbitrary  one.     Re- 
member that  individual  needs  and  conditions  must  be  consid- 
ered and  rules  modified.     Estimate  your  calories  for  two  weeks. 
How  much  are  you  eating,  and  is  it  the  right  amount?     Could 
you  do  just  as  well  on  less  or  do  you  need  more?     Sit  in 
judgment  on  your  own  case. 

7.  Remember  that  excessive  calories  can  not  make  up  for 
deficient  vitamines.     That  the  body  can  not  utilize  food  unless 
the  necessary  ferments  of  life  processes  are  backed  up  by  an 
ample  vitamine  supply.    Know  the  vitamine  foods  and  avoid  a 
devitalized  diet.     Eat  freely  of  raw  foods  and  do  not  forget  the 
value  of  green  vegetables. 

8.  Avoid  a  monotonous  diet  and  thus  the  danger  of  defi- 
ciency in  quality  as  well  as  in  quantity  of  proteins. 

9.  Do  not  consider  it  a  hardship  if  you  find  it  necessary 
from  the  standpoint  of  economy  to  limit  your  meat  supply. 
Remember  that  an  adequate,  properly  balanced  diet  is  very 

166 


SUMMARY   AND   CONCLUSION  167 

possible  without  the  use  of  flesh  food,  and  that  the  fleshless  diet 
offers  many  advantages  healthwise. 

10.  Keep  out  of  your  food  those  things  that  make  it  "hot 
when  it  is  cold"  and  that  tend  to  produce  irritated  catarrhal 
conditions  of  the  digestive  mucous  membrane.     Remember  that 
the  mucous  membrane  may  be  irritated  not  only  by  condiments, 
but  also  by  excessive  and  superheated  fats,  improperly  masti- 
cated and  indigestible  food,  and  by  cane  sugar  in  concentration. 

11.  Do  you  long  for  a  good  complexion?     Eat  less  free  fat, 
more  raw  carrots  and  green  vegetables. 

12.  Remember  that  your  health  and  efficiency  are  impaired, 
your  possibilities  for  length  of  life  lessened  by  the  use  of  bev- 
erages and  foods  which  continually,  even  though  slightly,  stim- 
ulate because  of  drug  principles  that  they  contain. 

13.  Remember  that  bread  is  the  "staff  of  life"  only  when  it 
contains  its  nutritive  elements  entire,  and  that  the  use  of  the 
whole  grains  is  economy  from  every  standpoint. 

14.  Regard  desserts  with  suspicion,  use  them  with  caution 
and  when  used,  let  them  supply  a  need  rather  than  serve  as  an 
excess. 

15.  A  simple  variety  at  a  meal  is  a  great  advantage  and  the 
best  combination  is  a  well-balanced  ration. 

16.  No  one  dietetic  plan  is  a  "cure  all."     All  rules  have 
their  exceptions.     The  only  safe  plan  is  to  have  a  thorough  un- 
derstanding of  dietetics  and  of  the  principles  of  nutrition  with 
the  use  of  common  sense  and  good  judgment  in  their  appli- 
cation. 

17.  The    physical    foundation    for    mental    and    spiritual 
growth  is  most  important.    The  greatest  work  that  can  be  ac- 
complished is  that  of  feeding  the  child  in  such  a  way  as  to 
insure  the  highest  type  of  physical,  mental  and  spiritual  de- 
velopment.    The  self-discipline  and  control  that  this  will  foster 
is  not  the  least  of  the  good  results. 


168  THE   HOME   DIETITIAN 

18.  Conserve  your  food  intelligently  and  thus  your  health. 
Economy  is  spending  not  less,  but  more  wisely.     Much  that 
is  expended  for  food  could  be  used  with  better  and  far  more 
lasting  advantage,  in  some  other  way. 

19.  Remember  that  good  food  may  be  wasted,  or  spoiled  in 
the  preparation,  and  that  cooking  should  be  a  science  as  well 
as  an  art. 

20.  Remember  that  how  you  eat  is  quite  as  important  if  not 
more  so  that  what  you  eat.     Food  eaten  properly  is  much  less 
liable  to  be  taken  in  excess.     Proper  and  thorough  mastica- 
tion will  cover  a  multitude  of  dietetic  sins.     If  you  must  hurry, 
eat  less. 

21.  Allow  ample  time  for  stomach  digestion  by  sufficient 
rest  between  periods  of  work  so  that  this  your  faithful  friend, 
upon  the  integrity  of  which  so  much  depends,  may  not  give 
out  before  its  time. 

22.  System  and  regularity  are  as  important  in  the  work  of 
the  digestive  tract  as  in  all  other  business.     Therefore,  plan 
for  regular  habits  of  eating.     Never  eat  between  meals. 

23.  If  fluid  taken  at  meals  hinders  the  proper  mastication 
of  your  food,  go  on  a  dry  diet. 

24.  Do  not  forget  that  adherence  to  principle  in  eating  is 
an  evidence  of  strength  of  character  and  that  he  who  eats  to 
live  will  longer  live  to  eat. 

25.  Above  all  do  not  be  a  fanatic. 


"The  object  of  physical  health  is  not  health  as  an  end,  but 
as  a  means  to  the  end  of  efficiency." — Dickenson. 


INTRODUCTION  TO  CHAPTER  XXII. 

This  book  is  not  a  cook  book.  But  in  order  to  help  the 
housewife  make  practical  application  of  the  principles  laid 
down  in  the  preceding  chapters,  and  to  acquaint  her  in  a 
measure  with  simple  hygienic  methods  of  cookery,  we  append 
a  few  representative  recipes  that  we  trust  may  serve  to  intro- 
duce her  into  the  art  and  science  of  healthful  food  preparation. 

To  lend  variety  many  of  these  recipes  may  be  modified.  The 
housewife  already  versed  in  the  art  of  cookery  may  often  be 
able  to  improve  upon  the  recipe  given,  but  we  trust  that  she 
may  do  so  with  intelligent  regard  for  food  values.  The  size  of 
the  serving  may  often  vary,  but  the  calories  given  for  the 
entire  recipe  will  enable  anyone  easily  to  estimate  the  value 
of  any  sized  helping.  A  few  of  the  recipes  have  been  received 
directly  from  the  Bulletins  sent  out  by  the  United  States  De- 
partment of  Agriculture.  For  many  we  are  indebted  to  our 
friends:  Miss  Lenna  Frances  Cooper,  director  of  the  Battle 
Creek  Sanitarium  School  of  Economics,  and  author  of  The 
New  Cookery;  Mr.  H.  S.  Anderson,  dietitian  of  the  Loma 
Linda  Sanitarium  and  author  of  Food  and  Cookery;  and  to 
Mr.  E.  G.  Fulton,  for  many  years  proprietor  of  the  Vegetarian 
Cafeteria,  Los  Angeles,  and  author  of  the  Vegetarian  Cook- 
book. A  number  of  recipes  have  also  been  taken  from  the 
Manual  of  Recipes  of  the  Washington  Sanitarium,  Washing- 
ton, D.  C. 

To  these  most  excellent  and  reliable  authorities  on  hygienic 
and  scientific  cookery,  we  would  recommend  those  who  desire 
to  inquire  further  into  the  detail  of  Modern  Culinary  Art. 


169 


CHAPTER  XXII. 
RECIPES — SIMPLE,  ECONOMICAL,  HYGIENIC. 


(A)     BREADS  AND  BREAKFAST  DISHES 

1.  Wholewheat  Gems.  (Manual  of  Recipes — Washington 
Sanitarium)  1  egg,  1  cup  of  milk,  1  cup  of  white  flour,  %  cup 
wholewheat  flour,  salt  to  taste. 

Break  egg  into  batter  bowl,  add  milk  and  salt. 

Sift  flour  before  measuring  and  add  it  a  handful  at  a  time, 
beating  briskly.  Do  not  stir.  Beat  thoroughly  for  a  few  min- 
utes, then  pour  into  gem  irons,  heated,  but  not  too  hot  and 
slightly  oiled.  Bake  30  to  40  minutes. 

To  make  the  mathematical  calculation  plain,  we  will 
work  out  entire  the  simple  problem  of  estimating  the  food 
value  for  the  above  recipe.  Referring  to  table  No.  2,  in  Chap- 
ter VI,  page  48: 

Protein.  Fat.     Carbo.    Total. 

1    egg   25          50  75  seep.  50 

1    cup  of  milk 30          83  47         160  see  p.  51 

1    cup  white  flour 63  15         438         516  see  p.  51 

1/4  cup  wholewheat  flour  60  19         314         393  see  p.  51 

Salt  —  — 


Total  calories  in  recipe__ .178         167         799       1144 

This  will  make  about  12  gems. 

Dividing  by  12,  we  find  that  each  gem  contains  15  calories 
protein,  14  fat,  67  carbohydrate,  and  a  total  of  96,  making 
16%  protein,  15%  fat  and  69%  carbohydrate. 

170 


RECIPES  171 

2.  Graham  Puffs.  (One  Hundred  Recipes — Lenna  Frances 
Cooper.) 

1  egg,  1  cup  milk.  11/2  cups  graham  flour,  ^  teaspoon  salt. 

Beat  egg,  add  milk,  salt  and  lastly  the  graham  flour.  Beat 
about  five  minutes  or  until  batter  is  smooth.  Fill  hot  gem 
irons  full  to  the  brim,  and  bake  in  a  moderate  oven  20  to  30 
minutes.  Number  of  puffs,  about  12. 

Calories  in  Recipe: 

Percent      Percent      Percent 
Prot.  Fat.  Carbo.        Total.  Prot.  Fat.  Carbo. 

172  181  668        1021  17  18  65 

In  One  Puff: 
14  15  56  85  17  18  65 


3.  Corn  Bread  Without  Baking  Poivder.  (Food  and  Cook- 
ery— Anderson.) 

1  cup  cornmeal,  2  tablespoons  flour,  1  tablespoon  sugar,  2 
eggs  (separated),  1^4  cups  boiling  water,  1%  teaspoons  salt. 

Sift  dry  ingredients  together,  stir  smooth  with  one  cup  of 
boiling  water.  With  the  remaining  %  cup  of  water  make  a 
batter  that  will  barely  drop  from  the  spoon.  Beat  eggs  sep- 
arately. Fold  yolks  into  whites  and  turn  them  into  the  batter, 
folding  them  in  with  a  wire  batter  whip ;  mix  lightly,  yet  thor- 
oughly. Pour  into  oiled  granite  pan  and  bake  in  a  moderately 
hot  oven  20  to  30  minutes.  Number  of  servings,  6. 

Calories  in  Recipe: 

Percent      Percent      Percent 
Prot.  Fat.  Carbo.        Total.  Prot.  Fat.  Carbo. 

110     125     545    780     14     16     70 

In  One  Serving: 
18     21     91    130     14     16     70 


172  THE   HOME  DIETITIAN 

4.  Cream  Rolls.     (Food  and  Cookery — Anderson.) 

1%  cups  pastry  flour,  %  cup  thin  cream,  l/2  teaspoon  salt. 

Sift  the  flour  and  salt  into  the  mixing  bowl,  pour  the  cream 
on  all  at  once,  and  draw  the  flour  in  from  the  sides  of  the 
bowl  so  as  to  mix  evenly  and  not  stir  any  into  batter.  Work 
it  into  a  stiff  dough  in  the  bowl,  then  turn  out  on  a  slightly 
floured  board  and  work  together  for  a  few  minutes;  roll  out  to 
about  one-third  inch  in  thickness,  cut  into  long  strips  with  a 
dull  knife  about  one-third  inch  wide,  roll  on  board  and  cut  into 
two-inch  lengths.  Lay  in  baking  pan,  leaving  a  little  space 
between,  and  bake  in  a  medium  oven  until  crisp  and  a  light 
brown.  Number  of  rolls,  24. 

Calories  in  Recipe: 

Percent      Percent      Percent 
Prot.  Fat.  Carbo.        Total.  Prot.  Fat.  Carbo. 

106     226     681    1013     12     22     66 
In  One  Serving: 

5      9      28     42     12     22     66 

5.  Wholewheat  Sticks.     (Food  and  Cookery — Anderson.) 
1  cup  flour,  1/3  cup  wholewheat  flour,  1%  tablespoons  oil, 

14  teaspoon  salt,  1/3  cup  cold  water.  Emulsify  the  oil  by  beating 
thoroughly  while  adding  water  a  drop  at  a  time.  This  will 
take  only  a  portion  of  the  1/3  cup  of  water.  To  the  sifted  flour 
and  salt  add  the  oil,  which  has  previously  been  emulsified,  and 
rub  evenly  through  the  flour.  Add  the  remainder  of  the 
water  all  at  once  and  mix  evenly.  Knead  on  a  board  and  roll 
out  into  1/3  inch  thickness. 

Cut  with  a  dull  knife  into  strips  %  inch  wide  and  three 
inches  long.  Bake  in  a  medium  oven.  Number  of  sticks,  24. 

Calories  in  Recipe: 

Percent      Percent      Percent 
Prot.  Fat.  Carbo.        Total.  Prot.  Fat.  Carbo. 

90     202     578    870     10     23     67 
In  One  Stick: 
4      8      24     36     10     23     67 


RECIPES  173 

6.     Corn  Dodgers.  (Food  and  Cookery — Anderson.) 

1  cup  corn  meal  (preferably  toasted  lightly  in  oven,  1^ 
tablespoons  vegetable  fat,  1  tablespoon  brown  sugar,  y2 
teaspoon  salt,  iy%  cups  boiling  water. 

Mix  all  dry  ingredients,  add  the  fat  and  pour  on  the  boiling 
water  all  at  once  and  stir  smooth.  A  few  tablespoons  of 
water  may  be  added  if  needed  to  make  the  batter  of  a  consist- 
ency barely  to  drop  from  spoon  but  not  run.  Drop  from  the 
side  of  a  large  spoon  into  an  oiled  baking  pan  in  oblong  shapes 
and  bake  in  a  quick  oven.  Number  of  servings,  6. 

Calories  in  Recipe: 

Percent      Percent      Percent 
Prot.  Fat.  Carbo.        Total.  Prot.  Fat.  Carbo. 

52     225     487    764      7     30     63 

In  One  Serving: 
9      37     81     127      7     30     63 


7.  Bran  Bread. 

1  pint  milk  or  water,  4  cups  bran,  1  cup  raisins,  4  cups  sifted 
flour,  1/2  cup  oil  1/2  cup  brown  sugar,  2  teaspoons  salt,  cake  of 
yeast. 

Make  a  sponge  with  the  milk  or  water  and  the  flour,  let 
rise  until  light.  Beat  the  oil  into  the  sugar  and  add  to  the 
sponge,  with  the  salt.  Then  add  the  bran  and  the  raisins;  beat 
well  and  put  in  tins.  Let  rise  %  inch.  Bake.  Number  of 
servings,  30. 

Calories  in  Recipe  (if  made  with  water)  : 


Prot. 

Fat. 

Carbo. 

Total. 

Percent 
Prot. 

Percent 
Fat. 

Percent 
Carbo. 

388 

1092 

3219 

4699 

8 

23 

69 

In  One 

Serving  : 

13 

36 

107 

156 

8 

23 

69 

174  THE   HOME  DIETITIAN 

Calories  in  Recipe  (if  made  with  milk)  : 

Percent      Percent      Percent 
Prot.  Fat.  Carbo.        Total.  Prot.  Fat.  Carbo. 

452          1104         3315        4871  9%        22%          68 

In  One  Serving: 
15  37  110          162  9%        221/2          68 

8.  *  Oatmeal  Bread.     (Mrs.  Jessica  Hazard — Official  Dem- 
onstrator Food  Conservation  Campaign.) 

1  cup  milk  and  water  or  all  water,  1  teaspoon  salt,  1  table- 
spoon fat,  2  tablespoons  sugar,  1  cup  rolled  oats,  2%  cups 
wheat  flour   (or  substitute  as  rice  flour),  %  cake  yeast  dis- 
solved in  %  cup  warm  water. 

Put  oats  through  mill  or  grinder.  Scald  the  liquid  and  pour 
it  over  the  rolled  oats,  then  add  the  sugar,  fat  and  salt.  Let 
stand  until  about  luke  warm  (about  half  an  hour).  Add 
yeast.  Add  flour  and  knead.  Let  rise  until  double  its  bulk. 
Knead  again  and  place  in  pan.  When  light  bake  in  a  moderate 
oven  45  to  90  minutes. 

Calories  in  Recipe: 

Percent      Percent      Percent 
Prot.  Fat.  Carbo.        Total.  Prot.  Fat.  Carbo. 

265  260          1412         1937  14  14  72 

In  Average  Slice: 
15  15  78          108  14  14  72 

9.  "Rye  and  Injun  Bread" 

2  cups  corn  meal,  4  cups  rye  flour,  2  tablespoons  oil,  2  table- 
spoons sugar,  1  teaspoon  salt,  cake  compressed  yeast,  4  cups 
water. 

Dissolve  yeast  in  cup  warm  water.  Scald  %  cup  corn  meal 
with  three  cups  water.  Let  stand  %  nour  or  until  ^u^e  warm, 

*U.  S.  Food  Leaflet  No.  6  gives  the  same  recipe  omitting  the  sugar 
and  fat. 


RECIPES  175 

and  add  yeast.  Then  add  2  cups  rye  flour,  1/3  cup  corn  meal, 
oil,  sugar  and  salt.  Let  this  sponge  rise.  When  light  add  1 
cup  corn  meal  and  2  cups  rye  flour.  Mold  into  loaves  as  soft 
as  can  be  handled.  Let  rise  until  twice  its  bulk.  Bake.  This 
makes  two  loaves. 

Calories  in  Recipe: 

Percent      Percent      Percent 
Prot.  Fat.  Carbo.        Total.  Prot.  Fat.  Carbo. 

260  364         2810        3434  8  10  82 

In  Average  Slice: 

7  10  78  95  8  10  82 

10.  Home  Ground  Wheat  Bread.  (Food  Thrift  Series  No. 
2,  U.  S.  Dept.  Agriculture.) 

3  cupfuls  wheat  meal  (or  2  cupfuls  wheat  meal  and  1  cupful 
of  white  flour) ,  1*4  cupfuls  lukewarm  water,  %  cake  com- 
pressed yeast,  1  level  teaspoon  salt,  1  level  tablespoon  sugar,  1 
level  tablespoon  shortening  if  desired. 

Mix  the  yeast  with  a  small  amount  of  lukewarm  water;  dis- 
solve the  sugar  and  salt  in  the  rest  of  the  water;  mix  the  two 
solutions  and  add  all  to  the  meal  (or  meal  and  flour).  Mix 
thoroughly  so  that  all  the  liquid  is  incorporated  in  the  mass, 
cover  and  set  in  a  moderately  warm  place  to  rise.  After  about 
2  hours,  or  when  well  risen,  add  the  shortening  and  knead 
well,  adding  a  little  meal  if  necessary,  until  a  smooth  elastic 
dough  has  been  formed.  Cover  and  set  aside  again  to  rise  for 
an  hour.  Knead  lightly,  form  into  a  loaf,  place  in  a  greased 
pan;  allow  to  rise  until  just  double  in  bulk  (this  is  only  % 
of  the  usual  rise  in  the  pan  when  white  bread  is  made) .  Bake 
slowly  for  %  of  an  hour. 

Calories  per  slice  would  vary  slightly  from  bread  as  given  in 
tables  Chapter  VI  in  that  there  would  be  a  somewhat  higher 
proportion  of  protein. 

12 


176  THE   HOME   DIETITIAN 

11.     Oven  Toast.  (Zwieback.) 

Cut  bread  in  slices.  Brown  slowly  in  oven  until  crisp  all 
way  through.  Bread  may  be  dried  out  in  the  sunshine  before 
putting  in  oven.  (For  calories  see  page  34.) 


12.     Fruit  Toast. 

Use  any  canned  or  stewed  fruit,  or  fruit  juice.  Heat,  thicken 
slightly  with  cornstarch,  and  pour  over  moistened  oven  toast. 
Calories  in  one  serving: 

Percent      Percent      Percent 
Prot.  Fat.  Carbo.        Total.  Prot.  Fat.  Carbo. 

15  7  136        .  158  91/2          4i/2          86 


13.     Prune  Fluff  Toast.     (Manual  of  Recipes — Washington 
Sanitarium. ) 

1/2  cup  prune  puree  or  marmalade,  2  egg  whites  %  cup  sugar, 
vanilla  or  other  flavoring. 

Add  sugar  and  flavoring  to  stiffly  beaten  whites.     Add  prune 
puree  and  beat  well.     Serve  hot  or  cold  on  moistened  oven 
toast.     Oven  toast  may  be  moistened  with  cream  if  desired. 
Number  of  servings,  6. 
Calories  in  Recipe   (not  including  oven  toast)  : 

Percent      Percent       Percent 
Prot.  Fat.  Carbo.        Total.  Prot.  Fat.  Carbo. 

53  1  386          440  12  88 

In  One  Serving  (not  including  oven  toast)  : 

9  64  73  12  88 

If  cream  is  added  to  the  oven  toast  the  extra  calories  can 
easily  be  calculated. 


RECIPES  111 

14.  Cream  Tomato  Toast. 

1  cup  strained  tomatoes,  1  teaspoon  sugar,  %  cup  milk,  1 
teaspoon  flour. 

Heat   tomatoes,    add   sugar   and   salt.     Heat   milk,   thicken 
and  add  slowly  to  heated  tomato.   (See  recipe  26.)     Use  no 
soda.    Serve  on  oven  toast.    Number  of  servings,  6. 
Calories  in  Recipe  (not  including  oven  toast)  : 

Percent      Percent      Percent 
Prot.  Fat.  Carbo.        Total.  Prot.  Fat.  Carbo. 

31  68  109          208  15  33  47 

In  One  Serving  (not  including  oven  toast)  : 
5  11  18  34  15  33  47 

15.  Cream  Puree  of  Peas  on  Toast. 

1  cup  peas,  1  cup  (or  less)  milk,  flour,  salt. 

Press   peas  through   a   colander,   add  milk   and   salt,    and 
thicken.     Serve  over  moistened  oven  toast. 
Calories  in  recipe  (not  including  oven  toast)  : 

Percent      Percent      Percent 
Prot.  Fat.  Carbo.        Total.  Prot.  Fat.  Carbo. 

92  96  230          418  22  23  55 

In  One  Serving  (not  including  oven  toast)  : 
15  16  38  69  22  23  55 

16.  Cream  Egg  Toast. 

1  pint  milk,  2  eggs,  flour,  salt. 

Scramble  the  eggs,  add  milk,  thicken  and  salt  to  taste.  Pour 
over  moistened  oven  toast.  Minced  parsley  may  be  added. 
Calories  in  Recipe  (not  including  oven  toast)  : 

Percent      Percent      Percent 
Prot.  Fat.  Carbo.        Total.  Prot.  Fat.  Carbo. 

118  274  146          538  22  51  27 

In  One  Serving  (not  including  oven  toast)  : 
19  46  24  89  22  51  27 


178  THE  HOME  DIETITIAN 

17.  Nut  Cream  Toast. 

Make  cream  sauce  by  thickening  1  pint  of  milk  with  flour. 
Rub  one  tablespoon  of  peanut  butter  smooth  with  water  and 
add.     Salt.     Reheat  and  serve  over  oven  toast.     Number  of 
servings,  6. 
Calories  in  Recipe  (not  including  oven  toast)  : 

Percent      Percent      Percent 

Prot.  Fat.  Carbo.        Total.  Prot.  Fat.  Carbo. 

85  236  156          477  18  49  33 

In  One  Serving  (not  including  oven  toast)  : 
14  39  26  79  18  49  33 

18.  Hygienic  Hot  Cakes.  (Veg.  Cook  Book — E.  G.  Fulton.) 

2  eggs,  2  cups  bread  crumbs,  %  cup  flour,  %  teaspoon  salt,  1 
tablespoon  sugar,  about  11/2  cups  milk. 

Mix  thoroughly  the  bread  crumbs,  flour,  salt,  and  sugar. 
Add  sufficient  milk  heated  to  140°  or  150°  to  make  a  thick 
pour  batter,  and  into  this  beat  the  yolks  of  the  eggs.  Add  the 
stiffly  beaten  whites  and  bake  on  a  soapstone  griddle.  Be 
careful  not  to  have  the  milk  scalding  hot.  Number  of  cakes,  8. 

Calories  in  Recipe: 

Percent      Percent      Percent 

Prot.  Fat.  Carbo.        Total.  Prot.  Fat.  Carbo. 

179  260     669    1108     16     23     61 

In  One  Cake: 
221/0   32i/2     83    138     16     23     61 

19.  Oatmeal  Gruel. 

3  tablespoons  rolled  oats  or  2  tablespoons  oatmeal,  1  pint 
water,  salt  to  taste. 

Add  oats  to  the  salted  boiling  water.     Let  boil  10  minutes, 
then  cook  3  hours  in  a  double  boiler.     Strain  and  add  %  cup 
evaporated  milk  or  cream.     Number  of  servings,  3. 
Calories  in  Recipe,  if  milk  is  used: 

Percent      Percent      Percent 

Prot.  Fat.  Carbo.        Total.  Prot.  Fat.  Carbo. 

49  105  122          276  18  38  44 


RECIPES  179 

In  One  Serving: 

16  35  41  92  18  38  44 

Calories  in  Recipe  if  cream  is  used : 

Percent      Percent      Percent 
Prot.  Fat.  Carbo.        Total.  Prot.  Fat.  Carbo. 

31  223  102          356  9  63  28 

In  One  Serving: 

10  74  34          118  9  63  28 

Note — While  usually  considered  invalid  dishes,  gruels  make 
a  pleasant  variation  from  the  monotony  of  the  ordinary  mush 
for  even  the  healthy  members  of  the  family.  They  may  be 
prepared  as  above  from  any  other  cereal.  Very  nice  gruels 
may  be  made  from  left-over  cereals.  Reheat  the  left-over 
cereal  and  thin;  press  through  a  colander  or  strainer,  and  add 
milk  or  cream. 

20.     Gluten  Gruel. 

1  pint  boiling  water,  salt  to  taste,  ^  cup  20%  gluten  meal.* 

Add  gluten  to  the  boiling  water,  stirring  constantly.     Boil 

until  thickened  and  add  1/2  cup  cream  or  evaporated  milk. 

Number  of  servings,  6. 

Calories  in  Recipe  if  evaporated  milk  is  added : 

Percent      Percent      Percent 
Prot.  Fat.  Carbo.        Total.  Prot.  Fat.  Carbo. 

89  91  294  470  18  19  63 

In  One  Serving: 

28  30  98  157  18  19  63 

Calories  in  Recipe  if  cream  is  added: 

Percent      Percent      Percent 
Prot.  Fat.  Carbo.        Total.  Prot.  Fat.  Carbo. 

67     209     274    550     12     38     50 
In  One  Serving: 
22     70     91    183     12     38     50 


*Gluten  is  a  meal  made  from  wheat  and  contains  a  higher  propor- 
tion of  gluten  (wheat  protein)  than  ordinary  flour.  This  can  be  ob- 
tained from  the  Battle  Creek  Sanitarium,  Battle  Creek,  Mich.  Two 
grades  may  be  obtained,  containing  20%  and  40%  gluten,  respectively. 


180  THE   HOME  DIETITIAN 

21.     Browned  Rice. 

Put  rice  in  shallow  pan  and  place  in  a  moderate  oven  for 
about  %  of  an  hour  or  until  rice  is  a  golden  brown.  Stir  oc- 
casionally. Then  cook  in  a  double  boiler  until  tender.  Serve 
with  milk  or  cream. 

For  calories  in  serving  see  page  35. 


(B)     SOUPS 

22.     Vegetable  Bouillon   (Manual  of  Recipes — Washington 
Sanitarium)  : 

1  pint  strained  tomatoes,  1  pint  potato  water,  2  medium  sized 
onions,  %  cup  chopped  celery,  1  pint  split  pea  broth. 

Cook  tomato,  chopped  onion  and  celery  together  slowly  1% 
to  2  hours ;  add  one  bay  leaf,  a  pinch  of  thyme  and  sage,  broth 
from  peas  and  potato  water.     Strain  through  strainer,  salt  to 
taste,  reheat  and  serve.     Number  of  servings,  6. 
Calories  in  Recipe: 

Percent      Percent      Percent 
Prot.  Fat.  Carbo.        Total.  Prot.  Fat.  Carbo. 

143     95     317    255     26     17     57 

In  One  Serving: 

24      16     53     93     26     17     57 


23.     Economy  Broth. 

Parings  from  6  medium  sized  potatoes,  parings  from  3  or  4 
carrots,  2  red  onions,  one  tomato,  two  tablespoons  oatmeal,  % 
pint  or  more  of  bean  broth.  Salt  to  taste,  celery  salt,  pinch  of 
thyme  or  bay  leaf. 

Scrub  thoroughly  all  vegetables  before  paring.  Put  to  cook 
in  cold  water.  Cook  all  the  vegetables,  except  the  beans,  to- 


RECIPES  181 

gether  with  the  oatmeal,  slowly  2  or  3  hours,  adding  enough 
water  so  that  there  will  be  about  1  quart  of  broth  when  done. 
(Cook  beans  by  themselves.)  Strain,  pressing  as  much  of  the 
vegetable  pulp  as  possible  through  the  strainer.  Add  the  bean 
broth  and  seasoning.  Reheat  and  serve.  Number  of  servings,  6. 

Calories  in  Recipe: 


Prot. 

Fat. 

Carbo. 

Total. 

Percent 
Prot. 

Percent 
Fat. 

Percent 
Carbo. 

117 

34 

126 

277 

41 

13 

46 

In  One 

Serving 

19 

6 

21 

46 

41 

13 

46 

The  above  recipe  can  be  varied  in  many  ways.  More  or  less 
of  the  mentioned  vegetables  can  be  used,  and  to  these  may  be 
added  many  others,  as  celery  tops,  lettuce  leaves,  cabbage 
leaves,  turnip  parings,  etc. 

The  broth  may  be  served  without  the  bean  broth.  Water 
drained  from  potatoes  or  other  vegetables  may  be  used. 


24.    Potato  Soup  Stock. 

4  or  5  large  potatoes,  2  onions  (preferably  red  onions) . 

Scrub  thoroughly  and  cut  up  without  paring  potatoes  or  re- 
moving outer  onion  skins.  Put  to  cook  in  2  quarts  of  cold 
water.  Let  cook  slowly  2  hours  or  more,  adding  more  water 
if  necessary.  Press  through  a  colander  or  strainer.  The  po- 
tato broth  and  puree,  of  which  there  will  be  about  2  quarts, 
may  be  used  as  a  basis  for  the  following  soups,  as  well  as  for 
many  others. 

In  the  making  of  this  soup  stock  there  may  be  cooked  with 
the  potato  and  onion  any  other  vegetables  as  carrots,  tomato, 
cabbage  or  lettuce  leaves,  celery  tops,  etc.  Or  the  soup 
stock  may  be  made  from  potato  parings  alone,  with  or  without 
the  parings  and  outer  leaves  of  other  vegetables.  If  parings 


182  THE   HOME  DIETITIAN 

alone  are  used  it  will  be  well  to  cook  with  them  two  table- 
spoons of  oatmeal  or  other  cereal,  that  the  soup  stock  may 
have  sufficient  body  to  it. 

Calories  in  Recipe: 

Percent      Percent      Percent 

Prot.  Fat.  Carbo.        Total.  Prot.  Fat.  Carbo. 

50  10  420          480  11  2  87 

Note — As  much  of  the  protein  is  near  the  skin,  the  more  of 
the  skins  used  the  higher  the  relative  protein  content,  until  a 
broth  (without  the  pulp)  made  from  vegetable  skins  and 
leaves  alone,  may  have  the  following  high  protein  value: 

Calories  in  2  qts.  veg.  broth:  p^      p^      p^ 

Prot.  Fat.  Carbo.        Total.  Prot.  Fat.  Carbo. 

179  9  32          220  81  4  15 


25.     Cream  of  Potato  Soup. 

Thin  potato  soup  stock  as  necessary  to  make  proper  consis- 
tency, add  one  cup  of  evaporated  milk,  %  teaspoon  thyme  and 
salt  to  taste.  Chopped  parsley  may  be  used  as  seasoning  in- 
stead of  the  thyme.  Use  no  butter  or  other  fat.  Number  of 
servings,  8. 

Calories  in  Recipe: 

Percent      Percent      Percent 

Prot.            Fat.  Carbo.  Total.  Prot.  Fat.  Carbo. 

110            182  508  800  24  23  63 
In  One  Serving: 

14             23  63  100  14  23  63 


26.     Cream  of  Tomato  Soup. 

To  1%  pints  potato  soup  stock  add  iy2  pints  strained  to- 
mato. Salt  to  taste,  bring  to  boil.  To  the  hot,  but  not  boiling, 
tomato  soup  add  one  cup  of  hot  condensed  milk  to  which  a 
little  salt  has  been  added.  Serve  at  once.  Another  method  to 


RECIPES  183 

prevent  curdling  is  to  put  all  ingredients  together  cold,  then 
heat  and  serve.    Never  use  soda.     Number  of  servings,  6. 

Calories  in  Recipe : 

Percent      Percent      Percent 

Prot.  Fat.  Carbo.  Total.  Prot.  Fat.  Carbo. 

115  191  366  672  17  29  54 

In  One  Serving: 

19  32  61  112  17  29  54 


27.     Cream  of  Corn  Soup. 

To  2  pints  potato  soup  stock  add  2  cups  canned  corn  and 
1  cup  evaporated  milk.  Add  water  if  necessary  to  make  the 
soup  the  proper  consistency.  Salt  to  taste.  The  corn  may  or 
may  not  be  put  through  a  colander  before  adding  to  soup 
stock.  Number  of  servings,  10. 

Calories  in  Recipe: 

Percent      Percent      Percent 
Prot.  Fat.  Carbo.        Total.  Prot.  Fat.  Carbo. 

145  237  699        1142  12  21  61 

In  One  Serving: 
14  24  *70          114  12  21  61 


28.     Cream  of  Bean  Soup. 

Cook  %  of  a  cup  of  beans.  Press  through  a  colander  and 
add,  with  the  bean  broth,  to  1  pint  of  potato  soup  stock.  Thin 
as  necessary  and  add  1  cup  evaporated  milk.  Season  with 
thyme  and  salt  to  taste.  Number  of  servings,  8. 

Calories  in  Recipe: 

Percent      Percent      Percent 

Prot.            Fat.  Carbo.  Total.  Prot.  Fat.  Carbo. 

187           196  494  877  21  23  56 
In  One  Serving: 

23             25  62  110  21  23  56 


184  THE   HOME   DIETITIAN 

29.  Cream  of  Pea  Soup. 

Make  as  recipe  No.  28,  using  green  peas  instead  of  beans. 
Number  of  servings,  8. 

Calories  in  Recipe: 

Percent      Percent      Percent 

Prot.            Fat.  Carbo.  Total.  Prot.  Fat.  Carbo. 

169            187  465  821  21  23  56 
In  One  Serving: 

21             23  58  102  21  23  56 

30.  Cream  of  Celery  Soup. 

Cook  with  the  potato  stock  the  tops  of  one  bunch  of  celery. 
Strain  and  add  milk  as  for  cream  of  potato  soup.  Salt  to 
taste.  Cut  up  celery  and  cook  it  separately.  Add  cooked  cel- 
ery to  soup ;  heat  thoroughly  and  serve.  Number  of  servings,  8. 

Calories  in  Recipe: 

Percent      Percent      Percent 

Prot.            Fat.  Carbo.  Total.  Prot.  Fat.  Carbo. 

125           184  529  830  15  22  63 
In  One  Serving: 

16             23  66  105  15  22  63 

31.  Cream  of  Spinach  Soup. 

To  iy%  pints  of  potato  soup  stock  add  1  pint  of  spinach 
water.  Add  one  cup  of  evaporated  milk,  salt  to  taste.  Number 
of  servings,  6. 

Calories  in  Recipe: 

Percent      Percent      Percent 

Prot.            Fat.  Carbo.  Total.  Prot.  Fat.  Carbo. 

124           178  254  556  23  32  45 
In  One  Serving: 

21             30  42  93  23  32  45 

Note — To  any  of  the  above  soups  may  be  added  the  water  in 
which  any  vegetable  has  been  cooked.  Various  combinations 


RECIPES  185 

may  be  made  with  many  pleasing  results  in  delicious  and 
savory  flavors.  Beet  juice,  turnip  water,  asparagus  broth,  etc., 
may  be  added  in  varying  amounts,  depending  upon  individual 
preference,  and  there  need  be  no  monotony  in  the  soups  served. 
Cream  may  be  used  instead  of  milk ;  or,  if  preferred,  the  soups 
may  be  served  without  the  addition  of  milk  or  cream.  If  served 
without  milk  or  cream  it  may  be  an  advantage  to  thicken  them 
slightly  with  a  cereal  as  gluten,  cream  of  barley,  oatmeal,  etc. 
Left-over  cereal  may  be  added  to  the  soups  with  satisfactory 
results.  In  addition  to  salt,  other  seasonings  as  parsley,  thyme, 
bay  leaf,  sweet  basil,  etc.,  may  be  used.  But  no  fat  of  any 
kind  need  ever  be  added. 


32.     Tomato  Bisque. 

2  cups  strained  tomato,  1  cup  water,  1  cup  bean  broth  or  po- 
tato water,  2  teaspoons  peanut  butter,  rubbed  smooth  in  water, 
salt. 

Put  all  together  and  cook  well.     Salt  to  taste.     Number  of 
servings,  4. 
Calories  in  Recipe  if  made  with  bean  broth: 

Percent      Percent      Percent 
Prot.  Fat.  Carbo.        Total.  Prot.  Fat.  Carbo. 

57  51  194  302  18  17  65 

In  One  Serving: 

14  13  48  75  18  17  65 

Calories  in  Recipe  if  made  with  potato  water: 

Percent      Percent      Percent 
Prot.  Fat.  Carbo.        Total.  Prot.  Fat.  Carbo. 

45     25     106    176     25     13     62 
In  One  Serving: 
11      6     26     44     25     13     62 


186  THE   HOME   DIETITIAN 

33.  Corn  Chowder. 

1  medium  onion,  %  teaspoon  celery  salt,  1  pint  bean  broth, 
3  hard  boiled  eggs  diced,  three  potatoes  diced,  1  pint  potato 
water,  1  cup  canned  corn,  1  cup  strained  tomato.  Salt  to  taste, 
pinch  of  sage.  Add  diced  potatoes  and  grated  onion  to  the 
bean  broth  and  tomato.  Cook  until  potatoes  are  tender,  add 
rest  of  ingredients  and  milk  to  make  2  quarts.  Thicken  the 
milk  slightly  before  adding.  Number  of  servings,  8. 

Calories  in  Recipe: 

Percent      Percent      Percent 

Prot.            Fat.  Carbo.  Total.  Prot.  Fat.  Carbo. 

210           207  497  914  23  23  54 
In  One  Serving: 

26             26  62  114  23  23  54 

34.  Vegex  Broth.     (Vegex  is  a  vegetable  extract  obtainable 
at  large  grocery  houses.) 

1  teaspoon  Vegex,   1   cup  boiling  water,  mix  thoroughly. 
Serve.     Vegex  may  be  added  in  this  proportion  to  other  soups 
and  to  gravies  and  gives  a  very  meaty  flavor. 

Calories  in  serving  of  5  oz.: 

Percent      Percent      Percent 

Prot.  Fat.  Carbo.        Total.  Prot.  Fat.  Carbo. 

20  2  22  91  9 

35.  Savora.     A  vegetable  extract  put   out  by  the  Battle 
Creek  Health  Food  Co.,  Battle  Creek,  Michigan,  may  be  used 
as  in  recipe  34. 

(C)    MEAT  SUBSTITUTES  AND  ENTREES 

36.  Bean  Croquettes. 

2  cups  mashed  beans,  1  cup  tomato  pulp  with  juice,  1  egg  (or 
more  if  desired),  1  minced  onion,  sage,  salt,  celery  salt. 

Mix,  roll  in  corn  flakes  or  oven  toast  crumbs  and  egg,  shape 


RECIPES  187 

into  patties  and  bake  in  oven.  Serve  with  brown  sauce  or  to- 
mato sauce.  (See  recipes  56  and  57.)  Number  of  cro- 
quettes, 10. 

Calories  in  Recipe: 

Percent  Percent      Percent 

Prot.            Fat.           Carbo.        Total.             Prot.  Fat.           Carbo. 

289           150           753         1192            24  13            63 

In  One  Croquette: 

29             15             75          119            24  13            63 


37.     Protose  Steak*. 

1  onion  grated,  2  tomatoes  or  their  equivalent  in  canned  to- 
matoes, pinch  of  thyme  or  sage,  salt  to  taste,  1  egg,  %  °f  a 
pound  can  of  protose,  1  cup  of  zwieback  crumbs. 

Put  all  the  ingredients  in  a  dish  except  the  egg  and  the 
crumbs.  Moisten  the  crumbs  with  hot  water  or  hot  vegetable 
broth,  beat  egg  and  add  to  the  crumbs,  then  mix  all  together 
well.  The  whole  should  be  sufficiently  moist  to  mold  into 
patties.  Cut  the  patties  through  the  center  and  brown  in  a 
slightly  oiled  pan  over  the  fire  or  bake  in  the  oven.  Serve  with 
brown  gravy.  Number  of  servings,  6. 

Calories  in  Recipe : 

Percent  Percent  Percent 

Prot.            Fat.           Carbo.        Total.             Prot.  Fat.  Carbo. 

162            133           282          577            28  23  49 
In  One  Serving: 

27             22             47            96            28  23  49 


*Protose  is  a  food  preparation  manufactured  by  the  Battle  Creek 
Health  Food  Co.,  Battle  Creek,  Mich.  Its  food  value  approximates 
that  of  meat.  It  may  be  obtained  at  any  grocery  store  carrying  Bat- 
tle Creek  Sanitarium  Foods,  or  by  sending  direct  to  Battle  Creek.  A 
like  preparation  under  the  name  Nut  Cero  is  made  by  the  St.  Helena 
Sanitarium  Food  Co.  Nuttolene  is  also  a  meat  substitute,  put  out  by 
the  Battle  Creek  Health  Food  Co.,  Battle  Creek,  Mich. 


188  THE  HOME  DIETITIAN 

38.     Protose  with  Onion. 

1  pound  of  protose,  1  cup  strained  tomato,  %  teaspoon  salt, 
2  large  onions,  pinch  of  sage. 

Slice  the  protose  and  the  onion  and  place  in  dish  in  alternate 
layers.  Cover  with  the  strained  tomato,  add  the  salt  and  sage. 
Bake  in  a  slow  oven  for  an  hour  or  more.  Watch  carefully 
and  if  protose  seems  dry,  add  water.  Brown  sauce  may  be 
used  instead  of  tomato,  or  even  with  plain  water  it  makes  a  very 
savory  dish.  To  obtain  best  results  use  plenty  of  liquid. 
Number  of  servings,  8. 

Calories  in  Recipe : 

Percent      Percent      Percent 

Prot.            Fat.  Carbo.  Total.  Prot.  Fat.  Carbo. 

390           267  264  921  43  29  28 
In  One  Serving: 

49             33  33  115  43  29  28 


39.    Nut  Fillet. 

Nuttolene  y2  pound,  protose  i/2  pound,  1  onion,  salt,  celery 
salt,  sage,  brown  sauce.  (See  recipe  56.)  Cut  in  half  slices  *4 
inch  thick.  Arrange  in  an  oiled  pan  a  layer  each  of  protose 
and  nuttolene  with  a  slice  of  onion  between,  placing  nuttolene 
on  the  bottom.  A  toothpick  through  the  center  of  each  layer 
will  hold  protose  and  nuttolene  in  place.  Sprinkle  with  salt, 
celery  salt  and  sage.  Cover  well  with  brown  sauce  and  bake 
about  ^4  °f  an  hour  in  a  moderate  oven.  Strained  tomatoes 
or  tomato  sauce  may  be  used  instead  of  brown  sauce.  Number 
of  servings,  8. 

Calories  in  Recipe:  percenl     pmmt     percent 

Prot.  Fat.  Carbo.        Total.  Prot.  Fat  Carbo. 

353  363  276          992  36  37  27 

In  One  Serving: 
45  46  35          126  36  37  27 


RECIPES  189 

40.     Home  Made  Protose. 

2  cups  peanut  butter,  2  cups  mashed  beans,  4  cups  water,  3 
tablespoons  corn  starch,  1  teaspoon  chopped  onion,  pinch  of 
sage,  salt  to  taste.  Mix  thoroughly,  steam  in  double  boiler  3 
hours,  stirring  occasionally.  Let  cool.  Run  knife  around  edge 
and  turn  out.  Cut  in  slices;  may  be  served  cold  with  tomato 
sauce  or  used  in  any  recipe  calling  for  protose.  This  will 
make  about  3  pounds  of  protose  and  24  servings. 

Calories  in  Recipe: 

Percent      Percent      Percent 
Prot.  Fat.  Carbo.        Total.  Prot.  Fat.  Carbo. 

715          1887  952        3554  20  53  27 

In  One  Serving: 
30  79  40          149  20  53  27 

Note — This  protose  is  much  higher  in  fat  with  less  protein 
than  Battle  Creek  Sanitarium  protose.  However,  it  is  fairly 
high  in  protein  and  may  be  used  with  advantage.  Care  should 
be  taken  that  it  be  served  with  gravies  not  too  rich  in  fat. 


41.     Cottage  Cheese  Omelet. 

2  eggs,  %  cup  milk,  ^  teaspoon  salt,  1/2  CUP  cottage  cheese. 

Add  milk  and  salt  to  the  egg,  beat  thoroughly.  Add  cottage 
cheese  and  beat  again.  Bake  in  a  moderate  oven  20  to  30  min- 
utes. Number  of  servings,  2. 

Calories  in  Recipe: 

Percent      Percent      Percent 
Prot.  Fat.  Carbo.        Total.  Prot.  Fat.  Carbo. 

125     182      37    341     36     53     11 
In  One  Serving: 
62     91     18    170     36     53     11 


190  THE   HOME  DIETITIAN 

42.  Cottage  Cheese  and  Nut  Roast.  (Food  Thrift  Series 
No.  2,  U.  S.  Dept.  Agriculture.) 

1  cup  cottage  cheese,  1  cup  chopped  English  walnuts,  1  cup 
bread  crumbs,  2  tablespoons  chopped  onions,  juice  of  yz  a 
lemon,  salt  to  taste. 

Cook  the  onion  slowly  in  a  little  water  until  tender.  Mix 
the  other  ingredients  and  moisten  with  the  water  in  which  the 
onion  has  been  cooked.  Pour  into  a  shallow  baking  dish  and 
brown  in  the  oven.  Number  of  servings,  10. 

Calories  in  Recipe: 

Percent      Percent      Percent 
Prot.  Fat.  Carbo.        Total.  Prot.  Fat.  Carbo. 

295         1044  334        1673  18  62  20 

In  One  Serving: 
30  104  33  167  18  62  20 


43.  Boston  Roast.  (Food  Thrift  Series,  U.  S.  Dept.  Agri- 
culture. ) 

2  cups  mashed  beans,  1  cup  cottage  cheese,  bread  crumbs  as 
needed,  2  tablespoons  chopped  onion,  salt,  celery  salt  or  sage. 

Cook  onions  in  a  little  water  until  tender.  Add  onions  and 
cheese  to  the  beans  and  bread  crumbs  to  make  mixture  stiff 
enough  to  be  formed  into  a  roll.  Bake  in  a  moderate  oven, 
basting  occasionally  with  a  little  oil  and  water.  Serve  with 
tomato  sauce.  (See  recipe  57.)  Number  of  servings,  10. 

Calories  in  Recipe: 

Percent      Percent      Percent 
Prot.  Fat.  Carbo.        Total.  Prot.  Fat.  Carbo. 

380     134     677    1191     32     11     57 
In  One  Serving: 
38     13     68    119     32     11     57 


RECIPES  191 

44.     Carrot  and  Nut  Loaf. 

I   cup   mashed   carrots,  2  eggs,    1   minced   onion,   %   CUP 
chopped  walnuts,  bread  crumbs  as  needed,  salt. 

Mix  thoroughly,  adding  enough  bread  crumbs  to  make  it 
the  proper  consistency.    Bake  in  oiled  pan,  slice  and  serve  with 
tomato  sauce.     Number  of  servings,  8. 
Calories  in  Recipe  without  sauce: 


Prot. 

Fat. 

Carbo. 

Total. 

Percent 
Prot. 

Percent 
Fat. 

Percent 
Carbo. 

127 

578 

193 

898 

14 

64 

22 

In  One 
16 

Serving  : 

72 

24 

112 

14 

64 

22 

45.     Egg  Plant  Croquettes, 

One  medium  sized  egg  plant  boiled,  drained  and  mashed,  2 
(or  3)  eggs  well  beaten,  salt  to  taste.  Add  bread  or  cracker 
crumbs  until  right  consistency  to  handle.  Shape  into  cro- 
quettes, roll  in  bread  or  cracker  crumbs.  Bake  in  oiled  pan. 
Number  of  servings,  8. 

Calories  in  Recipe : 

Percent       Percent      Percent 
Prot.  Fat.  Carbo.        Total.  Prot.  Fat.  Carbo. 

141  184  555          880  16  21  63 

In  One  Serving: 
18  23  69          110  16  21  63 


46.     Celery  and  Nut  Roast. 

2  eggs,  iy2  cups  milk,  %  cup  finely  chopped  nuts,  1  cup 
chopped  celery,  1%  cups  fine  toasted  crumbs,  1  teaspoon  salt, 
1  tablespoon  grated  onion. 

Beat  the  eggs,  add  milk,  nuts,  salt  and  crumbs,  onion  and 
celery.  Let  stand  20  minutes.  Bake  in  an  oiled  tin  about  30 

13 


192  THE   HOME   DIETITIAN 

minutes  or  until  well  browned.  To  remove,  turn  upside  down 
on  a  platter  and  cover  with  a  cloth  wrung  out  of  cold  water, 
allowing  it  to  stand  a  few  minutes  or  until  loosened  from  the 
pan.  Garnish  with  parsley  and  serve  with  parsley  sauce  or 
cream  sauce.  Number  of  servings,  8. 

Calories  in  Recipe  without  sauce: 

Percent      Percent      Percent 
Prot.  Fat.  Carbo.        Total.  Prot.  Fat.  Carbo. 

212  943  356         1511  14  63  23 

In  One  Serving: 
26  118  45          189  14  63  23 


47.  Croquettes  of  Split  Peas.  (Food  and  Cookery — An- 
derson.) 

1  cup  mashed  peas,  y2  cup  oven  toast  crumbs,  2  teaspoons 
cream. 

Put  the  cream  and  onion  into  a  small  saucepan  on  the  stove 
and  reduce  to  about  one-third.  Mix  all  ingredients  well,  roll 
into  round  balls  about  the  size  of  an  egg  and  form  into  oblong 
croquettes  with  a  knife,  having  them  about  1  inch  thick,  1 
inch  wide,  and  iy2  inches  long.  Mark  the  top  with  a  knife. 
Brush  over  lightly  with  milk  or  cream  and  bake  on  the  top 
grate  in  a  hot  oven.  Number  of  servings,  6. 

Calories  in  Recipe: 

Percent      Percent      Percent 

Prot.            Fat.  Carbo.  Total.  Prot.  Fat.  Carbo. 

76      92  277  445  18  21  61 
In  One  Serving: 

13      15  46  74  18  21  61 

Note — Croquettes  may  be  made  in  this  way  from  any  legume 
or  from  corn. 


RECIPES  193 

(D)     VEGETABLES 

48.  Browned  Potatoes. 

I  quart  steamed  potatoes  (about  6) ,  1  pint  brown  sauce.  (See 
recipe  56.)  Place  potatoes  in  a  dripping  pan  and  cover  with 
brown  sauce.  Put  in  the  oven  and  bake  20  to  30  minutes. 
Number  of  servings,  6. 

Calories  in  Recipe: 

Percent      Percent      Percent 

Prot.            Fat.  Carbo.  Total.  Prot.  Fat.  Carbo. 

117             17  639  773  15  2  83 
In  One  Serving: 

19               3  107  129  15  2  83 

Note — The  same  recipe  may  be  used,  using  potatoes  raw 
instead  of  steamed  and  baking  them  until  tender.  More  brown 
sauce  will  be  needed. 

49.  Potato  Puffs.     (Manual  of  Recipes — Washington  Sani- 
tarium.) 

Add  2  eggs  to  1  quart  well  beaten  mashed  potatoes,  beat 
well.  Drop  on  oiled  tin  and  brown  in  hot  oven.  Number  of 
servings,  8. 

Calories  in  Recipe:  Percent  Percent  Percent 

Prot.             Fat.           Carbo.  Total.             Prot.  Fat.  Carbo. 

123           295           500  918            13  32  55 
In  One  Serving: 

15             37             62  114            13  32  55" 


50.  Spinach  Souffle. --(The  New  Cookery — Lenna  Frances 
Cooper. ) 

1  cup  minced  spinach,  3  eggs  beaten  separately,  %  cup  of 
milk,  14  cup  flour,  l/2  teaspoon  salt.  Rub  flour  and  salt  together, 
heat  the  milk  and  add  slowly  to  the  above,  stirring  to  keep 


194  THE   HOME  DIETITIAN 

smooth;  then  add  the  spinach,  add  the  yolks  beaten  well,  and 
lastly  the  stiffly  beaten  whites.  Bake  20  to  30  minutes  in  a 
moderate  oven.  Number  of  servings,  6. 

Calories  in  Recipe:  Percent  Percent  Percent 

Prot.             Fat.           Carbo.  Total.             Prot.  Fat.  Carbo. 

136           227            174  537            26  43  31 
In  One  Serving: 

23             38             29  89            26  43  31 

51.  Spinach. 

Wash  thoroughly.  Put  to  cook,  adding  very  little,  if  any, 
water.  Watch  carefully  so  it  does  not  scorch,  or  cook  it  in  a 
double  boiler.  Cook  20  to  30  minutes.  When  done,  drain, 
chop  fine,  and  salt.  Serve  with  lemon,  and,  if  desired,  sliced 
hard  boiled  eggs.  .Add  no  fat.  For  calories,  see  page  41. 

Another  very  satisfactory  way  to  cook  spinach  is  to  steam 
it.  Do  not  put  directly  in  steamer,  but  set  in  steamer  the 
pan  in  which  it  is  to  be  cooked.  Cover  well,  so  that  steam 
will  come  in  contact  with  spinach  over  sides  of  smaller  pan. 
Other  vegetables  may  be  cooked  in  this  way. 

52.  Scalloped  Egg  Plant. 

1  egg  plant,  quarter,  cook  in  boiling  water  until  tender. 
Drain,  salt,  and  beat  up  with  a  fork.  Add  1  cup  of  milk,  1 
egg  and  %  cup  of  oven  toast  crumbs.  Corn  flakes  or  cracker 
crumbs  may  be  used  instead  of  the  toast  crumbs.  Season  with 
sage  if  desired.  Bake  30  minutes  in  moderate  oven.  Number 
of  servings,  6. 

Calories  in  Recipe:  Percent  Percent  Percent 

Prot.            Fat.           Carbo.  Total.             Prot.  Fat.  Carbo. 

108           164           293  565            19  29  52 
In  One  Serving: 

18             27             49  94            19  29  52 


RECIPES 


195 


53.     Baked  Carrots. 

4  large  carrots  sliced.  Place  in  baking  dish  with  alternate 
layers  of  corn  flakes.  Cover  with  milk.  Season  with  salt. 
Bake  in  a  slow  oven  about  45  minutes.  Number  of  servings,  6. 
Calories  in  Recipe: 


Percent 
Prot.  Fat.  Carbo.        Total.  Prot. 


54  99 

In  One  Serving: 
9  16 


162 


27 


315 


54 


16 


16 


Percent 
Fat. 

30 


30 


Percent 
Carbo. 

54 


54 


Note — For  bananas  served    as    a    vegetable  see  recipes  90 
and  91. 


(E)     GRAVIES 
54.     Egg  Gravy. 

1  egg,  11/2  cups  potato  water,  l/2  cup  milk  or  evaporated 
milk,  flour,  salt,  celery  salt.  Scramble  egg,  chop  well,  add 
potato  water,  seasoning  and  milk.  Number  of  servings,  6. 

Calories  in  Recipe  with  milk: 
Prot.  Fat.  Carbo.        Total. 

82  93  88          263 

In  One  Serving: 

14  15  15  44 


Percent 
Prot. 

32 


Percent 
Fat. 

34 


Percent 
Carbo. 

34 


32 

Calories  in  Recipe  with  evaporated  milk: 

Percent 
Prot.  Fat.  Carbo.        Total.  Prot. 

97  134  112          343  28 

In  One  Serving: 
16  22  19  57  28 


34 


Percent 
Fat. 

39 


39 


34 


Percent 
Carbo. 

33 


33 


196  THE   HOME   DIETITIAN 

55.  Nut  Gravy.     (Vegetarian  Cook  Book— E.  G.  Fulton.) 
1  pint  water,  1  cup  strained  tomato,  1  dessert  spoon  peanut 

butter,  flour  as  necessary.  Emulsify  nut  butter  with  tomato, 

add  the  water  and  the  rest  of  the  tomato.     Thicken  with  flour. 
Number  of  servings,  6. 

Calories  in  Recipe:  Percent      Percent  Percent 

Prot.             Fat.           Carbo.  Total.             Prot.            Fat.  Carbo. 

37             69            108  214            17            32  51 

In  One  Serving : 

6             11             18  36            17            32  51 

56.  Brown  Sauce. 

4  potatoes  or  the  parings  of  6  potatoes,  2  red  onions,  1 
tomato,  3  tablespoons  flour,  salt,  sage,  juice  of  y2  lemon. 

Scrub  the  vegetables  thoroughly,  do  not  peel,  cut  up  and 
cook  as  for  potato  soup  stock,  recipe  24.  Strain  off  1  pint  (or 
more)  of  the  broth  for  the  brown  sauce.  (Use  the  remainder, 
after  straining  through  a  colander,  for  soup.)  Brown  the 
flour  in  the  oven  or  in  a  dry  pan  over  the  flame.  Rub  it 
smooth  with  water  and  thicken  the  vegetable  broth.  Add  the 
juice  of  %  lemon,  a  pinch  of  sage,  salt  to  taste.  Other  vege- 
table broths  or  simply  potato  water  may  be  used  in  the  prep- 
aration of  this  gravy.  The  addition  of  a  little  cereal  coffee 
will  deepen  the  brown  color.  Number  of  servings,  6. 

Calories  in  Recipe:  Percent  Percent  Percent 

Prot.             Fat.           Carbo.  Total.             Prot.  Fat.  Carbo. 

57             11            105  173            32  7  61 

In  One  Serving: 

9                2              17  28             32  7  61 

57.  Tomato  Sauce. 

1  pint  strained  tomatoes,  1  tablespoon  minced  onion,  flour 
browned  as  in  recipe  56.  Cook  tomato  and  onion  together  20 


RECIPES  197 

minutes,  strain,  thicken  with  the  browned  flour.     Season  with 
salt.     Number  of  servings,  6. 

Calories  in  Recipe:  Percent  Percent  Percent 

Prot.             Fat.           Carbo.  Total.             Prot.  Fat.  Carbo. 

33             59            142  234            14  25  61 
In  One  Serving: 

5              10             24  39            14  25  61 

58.  Olive  Sauce. 

12  ripe  olives,  2  cups  brown  sauce.  Chop  olives  and  stew 
slowly  2  or  3  hours.  Add  to  brown  sauce.  Number  of  serv- 
ings, 6. 

Calories  in  Recipe:  Percent      Percent      Percent 

Prot.  Fat.  Carbo.        Total.  Prot.  Fat.  Carbo. 

52  214  135          401  13  54  33 

In  One  Serving: 
9  36  22  67  13  54  33 

59.  Vegex  Gravy.     (See  page  186.) 

Add  vegex  to  any  gravy  in  the  proportion  of  1  teaspoonful  of 
vegex  to  1  pint  of  gravy. 

(F)     SALADS 

60.  Grape  Salad. 

1  cup  white  grapes,  1/3  cup  blue  grapes,  1  cup  sliced  pine- 
apple, 1  egg,  marshmallows  as  desired,  %  cup  fruit  juice. 

Seed  grapes,  remove  skins  from  white  grapes.  Thicken  y% 
cup  fruit  juice  and  add  to  beaten  egg  and  pour  over  grapes  and 
pineapple.  Section  marshmallows  and  add  to  salad  just  before 
serving.  Number  of  servings,  6. 

Calories  in  Recipe:  Percent      Percent      Percent 

Prot.  Fat.  Carbo.         Total.  Prot.  Fat.  Carbo. 

31      65     220    325      9     20     71 
In  One  Serving: 
5      11      38     54      9     20     71 


198  THE  HOME  DIETITIAN 

61.  Fruit  Salad. 

1  apple,  2  oranges,  2  bananas,  1  can  pineapple,  l/2  cup  of 
chopped  nuts. 

Cut  up  the  fruit  and  mix,  together  with  the  chopped  nuts. 
Add  pineapple  juice  which  will  serve  as  a  dressing,  (or  omit 
pineapple  and  add  cream  dressing) .  Number  of  servings,  6. 

Calories  in  Recipe:  Percent  Percent  Percent 

Prot.             Fat.           Carbo.  Total.             Prot.  Fat.  Carbo. 

69     397     471  937      7  42  51 
In  One  Serving: 

11      66      79  156      7  42  51 

62.  Apple  and  Celery  Salad.     (Manual  of  Recipes,  Wash- 
ington Sanitarium.) 

2  apples,  y2  cup  celery,  cream  dressing  or  golden  dressing. 
Dice  apples,  chop  celery,  mix  and  add  dressing.     Number  of 
servings,  6 

Calories  in  Recipe  without  dressing: 

Percent  Percent  Percent 

Prot.             Fat.           Carbo.        Total.             Prot.  Fat.  Carbo. 

4             11            120          135              4  9  87 
In  One  Serving: 

1               2             20            23              4  9  87 

63.  Carrot  and  Cottage  Cheese  Salad. 

1  cup  ground  or  grated  carrots,  !/3  cup  chopped  nuts,  % 
cup  cottage  cheese,  juice  1  large  lemon,  salt  to  taste.  Mix 
thoroughly.  Number  of  servings,  6. 

Calories  in  Recipe:  Percent  Percent  Percent 

Prot.             Fat.           Carbo.  Total.             Prot.  Fat.  Carbo. 

106           357            119  579            19  61  20 
In  One  Serving: 

18             59             20  97            19  61  20 


RECIPES  199 

64.     Tomato  and  Lettuce  Salad. 

3  tomatoes,  1  large  head  lettuce.  Shred  the  lettuce  and  slice 
the  tomatoes.  Arrange  in  alternate  layers  in  salad  dish  and 
cover  with  cream  dressing.  (See  recipes  73  and  74),  or  with 
lemon  dressing.  Number  of  servings,  6. 

Calories  in  Recipe : 


Prot.            Fat. 

Carbo. 

Total. 

Percent 
Prot. 

Percent 
Fat. 

Percent 
Carbo. 

40           487 

174 

701 

6 

69 

25 

In  One  Serving: 

7              81 

29 

117 

6 

69 

25 

65.     Cabbage  Salad. 

1  medium  cabbage  shredded.     Serve  with  cream  dressing. 
(See  recipes  73  and  74.)     Number  of  servings,  6. 

Calories  in  Recipe : 

Percent      Percent      Percent 

Prot.  Fat.  Carbo.        Total.  Prot.  Fat.  Carbo. 

62  224  109          395  15  58  27 

In  One  Serving  f 
10  37  18  65  15  58  27 


66.     String  Bean  Salad. 

2  cups  cooked  string  beans,  let  stand  for  one  hour  in  lemon 
juice.  Drain  and  serve  with  French  salad  dressing  or  Mayon- 
naise. Number  of  servings,  6. 

Calories  in  Recipe  without  dressing: 

Percent  Percent  Percent 

Prot.            Fat.           Carbo.        Total.             Prot.  Fat.  Carbo. 

10             10             30            50            20  20  60 

In  One  Serving: 

2  2  5  9  20  20  60 


200  THE   HOME   DIETITIAN 

67.     Italian  Salad.     (Food  and  Cookery — Anderson.) 

1  cup  cooked  macaroni  cut  into  small  rings,  y2  cup  diced  cel- 
ery, %  cup  finely  diced  raw  carrots,  %  cup  cooked  green  peas. 
2  teaspoons  grated  onion,  mayonnaise.  Mix  all  ingredients. 
Season  with  mayonnaise;  serve  on  lettuce  leaf.  Number  of 
servings,  6, 

Calories  in  Recipe  without  mayonnaise : 

Percent      Percent      Percent 
Prot.  Fat.  Carbo.         Total.  Prot.  Fat.  Carbo. 

65  14  287          366  18  4  78 

In  One  Serving: 
11  2  4S  61  18  4  78 


68.     Raw  Vegetable  Salad. 

Use  any  combination  of  raw  vegetables,  chopped  or  cut  into 
small  cubes.  Mix  with  mayonnaise  or  cream  salad  dressing  or 
lemon  juice  and  salt.  Any  or  all  of  the  following  may  be 
used:  Carrots,  turnips,  beets,  radishes,  cabbage,  lettuce,  pota- 
toes, celery,  onion,  parsley,  cucumber,  tomato. 

Calories  in  One  Serving  (approximately)  without  dressing: 

Percent      Percent       Percent 
Prot.  Fat.  Carbo.         Total.  Prot.  Fat.  Carbo. 

7  4  24  35  20  11  69 


69.  Tomato  felly.  (The  New  Cookery — Lenna  Frances 
Cooper.) 

1  can  tomatoes,  3  bay  leaves,  1  medium  onion,  1  teaspoon 
salt,  i/2  cup  lemon  juice,  !/3  box  vegetable  gelatin  (14  oz.),  1 
cup  boiling  water,  2  tablespoons  sugar. 

Put  the  tomatoes  with  the  seasoning  to  cook  until  reduced 
Vs.  Then  rub  through  colander.  Prepare  the  vegetable  gel- 


RECIPES  201 

atin  by  soaking  in  warm  water  about  20  minutes,  draining  and 
cooking  8  to  10  minutes  in  1  cup  of  boiling  water.  When 
cooked  and  strained  add  to  the  tomatoes,  turn  into  molds  and 
set  in  a  cool  place.  It  may  be  cut  into  cubes  or  other  shapes 
if  desired  and  used  as  a  garnish,  or  may  be  served  as  a  salad 
with  mayonnaise  dressing.  Number  of  servings,  12. 

Calories  in  Recipe  without  mayonnaise: 

Percent      Percent      Percent 
Prot.  Fat.  Carbo.        Total.  Prot.  Fat.  Carbo. 

45  17  326          388  12  3  85 

In  One  Serving: 
4  1  27  32  12  3  85 


70.  Cucumber  Jelly.  (The  New  Cookery — Lenna  Frances 
Cooper.) 

1%  cups  cucumber  pulp,  1/3  package  vegetable  gelatin  (^4 
oz.),  14  cup  lemon  juice,  1  cup  water,  %  teaspoon  salt,  few 
drops  of  lemon  juice. 

To  prepare  the  cucumber  pulp,  peel  the  cucumbers  and  grate 
them;  strain  through  a  colander,  pressing  through  as  much 
liquid  as  possible;  add  the  lemon,  onion  juice,  and  salt.  Pre- 
pare the  vegetable  gelatin  as  for  tomato  jelly  and  cook  in 
1  cup  boiling  water  5  to  10  minutes.  Strain  and  add  to  the 
juices.  Turn  into  molds  wet  with  cold  water  and  let  stand 
until  firm.  Serve  in  a  lettuce  leaf,  with  or  without  mayon- 
naise. Number  of  servings,  6. 

Calories  in  Recipe  without  mayonnaise: 

Percent      Percent      Percent 
Prot.  Fat.  Carbo.        Total.  Prot.  Fat.  Carbo. 

7  4  53  64  10  10  80 

In  One  Serving: 

1  1  8  10  10  10  80 


202  THE   HOME   DIETITIAN 

(G)     SALAD  DRESSINGS 

71.  Mayonnaise.  Dressing. 

2  egg  yolks,  juice  of  1%  lemons,  a  little  grated  onion,  olive 
oil  or  salad  oil  as  needed  (about  1  cup).  The  ingredients 
should  be  cold,  having  been  on  ice  if  possible. 

Pour  oil  into  egg  yolks  very  slowly  at  first,  drop  by  drop, 
beating  constantly.  Keep  adding  oil  until  eggs  are  very 
stiff,  then  add  1  teaspoon  salt,  the  lemon  juice  and  grated  onion 
or  onion  juice.  If  yolks  and  oil  separate,  add  the  beaten 
whites.  Otherwise  the  whites  need  not  be  used  unless  desired. 
Calories  in  Serving  of  heaping  teaspoon: 

Percent      Percent      Percent 
Prot.  Fat.  Carbo.        Total.  Prot.  Fat.  Carbo. 

50  50  100 

72.  French  Dressing. 

2  teaspoons  lemon  juice,  2  tablespoons  olive  oil,  salt,  grated 
onion  or  %  teaspoon  onion  juice.  Number  of  servings,  8  or 
1  teaspoon  each. 

Calories  per  Teaspoon:  Percent      Percent      Percent 

Prot.  Fat.  Carbo.        Total.  Prot.  Fat.  Carbo. 

34  34  100 

Note — This  dressing  is  very  nice  omitting  the  oil. 

73.  Cream  Dressing.    No.  1. 

%  cup  cream,  1  teaspoon  sugar,  ^  teaspoon  salt,  2  lemons. 
Beat  cream,  add  sugar,  salt,  then  lemon  juice.  Beat  well. 
Evaporated  milk  may  be  used  instead  of  cream.  Number  of 
servings,  6. 

Calories  in  Recipe:  Percent  Percent  Percent 

Prot.            Fat.           Carbo.  Total.             Prot.  Fat.  Carbo. 

12           204             79  295              4  69  27 

In  One  Serving: 

2             34  "          13  49              4  69  27 


RECIPES  203 

74.     Cream  Dressing.    No.  2. 

1/2  cup  thick  cream,  1  egg  yolk,  juice  of  2  lemons,  1  tea- 
spoon sugar,  %  teaspoon  salt. 

Boil  the  yolk  for  20  minutes,  or  until  quite  mealy.  Break 
up  with  a  fork  and  add  to  cream.  Press  through  a  fine  sieve. 
Add  sugar  and  salt;  last  of  all  add  the  lemon  juice,  a  few 
drops  at  a  time,  beating  the  cream  with  a  fork.  If  the  cream 
is  thin  add  two  tablespoons  evaporated  milk;  or  all  evaporated 
milk  may  be  used  instead  of  cream.  Number  of  servings,  6. 

Calories  in  Recipe:  Percent  Percent  Percent 

Prot.            Fat.           Carbo.  Total.             Prot.  Fat.  Carbo. 

7     477      70  554      1  86  13 
In  One  Serving : 

1     79     12  92      1  86  13 


75.     Golden  Dressing. 

2  eggs,  1/4  cup  light  colored  fruit  juice  (orange,  apple  or 
pineapple),  *4  cup  sugar,  *4  CUP  lemon  juice.  Beat  the  eggs 
slightly  to  blend,  but  not  until  foamy,  and  add  fruit  juice, 
lemon  juice  and  sugar.  Stir  constantly  in  a  double  boiler  until 
it  begins  to  thicken.  Cool  and  serve.  Number  of  servings,  6. 

Calories  in  Recipe:  Percent  Percent  Percent 

Prot.            Fat.           Carbo.  Total.             Prot.  Fat.  Carbo. 

50           100           260  410            12  24%  63% 

In  One  Serving: 

8             16             43  68            12  24%  63% 


(H)     DESSERTS 
76.     Cereal  Pudding. 

1  cup  cooked  oatmeal  or  other  leftover  cereal,  %  CUP  Karo 
syrup,  %  cup  nuts,  1  egg  or  more  if  desired. 

Put  all  together  in  a  double  boiler;  when  smooth  turn  into 


204  THE   HOME   DIETITIAN 

an  oiled  pan  and  bake  %   of  an  hour.     Serve  with  lemon 
sauce.     Number  of  servings,  6. 

Calories  in  Recipe  without  sauce: 

Percent      Percent      Percent 

Prot.            Fat.  Carbo.  Total.  Prot.  Fat.  Carbo. 

93     432  604  1131  8  38  54 
In  One  Serving: 

15      72  101  188  8  38  54 


77.     Lemon  Sauce  (Vegetarian  Cook  Book — E.  G.  Fulton). 

1  cup  sugar,  1  egg,  1  lemon,  %  cup  boiling  water. 

Put  grated  rind  and  the  juice  of  lemon  with  the  sugar;  add 
the  beaten  egg;  add  the  boiling  water  just  before  serving.  Cook 
slowly,  do  not  boil.  Number  of  servings,  6. 

Calories  in  Recipe:  Percent  Percent  Percent 

Prot.            Fat.           Carbo.  Total.             Prot.  Fat.  Carbo. 

25              50           855  930              3  5  92 

In  One  Serving: 

4               8           142  155              3  5  92 


78.  Farina  Mold.  (Manual  of  Recipes — Washington  Sani- 
tarium. ) 

4  cups  water,  1  cup  farina  or  cream  of  wheat,  y2  cup  sugar, 
pinch  of  salt,  flavoring  as  desired. 

Cook  farina  1  hour  in  double  boiler,  add  sugar,  salt  and 
flavoring.  Pour  into  molds,  chill,  serve  with  fruit  juice.  Num- 
ber of  servings,  6. 

Calories  in  Recipe:  Percent  Percent  Percent 

Prot.            Fat.           Carbo.  Total.             Prot.  Fat.  Carbo. 

57             17           820  894              6  2  92 

In  One  Serving: 

9               3            137  149              6  2  92 


RECIPES  205 

79.     Fruit  Sauce. 

1  cup  red  fruit  juice,  1/3  cup  sugar,  1/4  cup  lemon  juice,  corn 
starch.  Heat  fruit  juice  and  lemon  juice  together,  add  sugar 
and  thicken  with  corn  starch.  Number  of  servings,  6. 

Calories  in  Recipe : 

Percent      Percent      Percent 
Prot.  Fat.  Carbo.        Total.  Prot.  Fat.  Carbo. 

520          520  100 

In  One  Serving: 

—  87  87  —  —  100 


80.     Corn  Starch  Pudding  (without  milk) . 

1  quart  water,  3  tablespoons  corn  starch,  salt,  1  cup  sugar,  3 
eggs.  Flavoring  as  desired. 

Put  1  quart  of  boiling  water  in  double  boiler,  add  the  corn 
starch  rubbed  smooth.  Salt  to  taste.  Cook  until  clear.  Add 
sugar,  remove  from  fire,  beat  in  quickly  the  well  beaten  yolk, 
add  the  whites  beaten  stiff.  Beat  well,  add  flavoring.  Num- 
ber of  servings,  12. 

Calories  in  Recipe: 

Percent  Percent  Percent 

Prot.            Fat.           Carbo.        Total.             Prot.  Fat.  Carbo. 

75            150           954        1179              6  12  82 

In  One  Serving: 
6  12  80  98  6  12  82 


81.     Prune  Whip. 

2  cups  prune  puree,  2  eggs,  1  tablespoon  sugar,  or  as  desired, 
!/2  cup  nuts,  flavoring  as  desired.  Add  the  yolks  and  nuts  to 
the  prune  puree,  flavor  and  sweeten,  stir  well,  then  fold  in  the 


206 


THE   HOME   DIETITIAN 


beaten  whites  of  the  eggs,  reserving  enough  of  the  latter  with 
which  to  garnish.     Number  of  servings,  10. 


calories  in  ixecrpe: 

Percent 

Percent 

Percent 

Prot.            Fat.           Carbo. 

Total.             Prot. 

Fat. 

Carbo. 

Ill            498            621 

1230               11 

49 

40 

In  One  Serving: 

11              50              62 

123               11 

49 

40 

Calories  in  Recipe  if  nuts 

are  omitted: 

Percent 

Percent 

Percent 

Prot.            Fat.           Carbo. 

Total.             Prot. 

Fat. 

Carbo. 

63                             587 

750              8 

13 

79 

In  One  Serving: 

6              —             59 

75              8 

13 

79 

82.  Strawberry  Fluff.  (Vegetarian  Cook  Book  — E.  G. 
Fulton.) 

2  egg  whites,  1  pint  strawberries,  %  cup  sugar. 

Mash  strawberries  with  the  sugar  and  add  to  the  unbeaten 
whites.  Beat  until  light  and  foamy.  Number  of  servings,  6. 

Calories  in  Recipe:  Percent      Percent      Percent 

Prot.  Fat.  Carbo.        Total.  Prot.  Fat.  Carbo. 

64  20  134          818  8  2  90 

In  One  Serving: 

11  3 


22 


136 


8 


90 


83.     Banana  Snow.     (Food  and  Cookery  —  Anderson.) 

%  cup  banana  pulp,  1  tablespoon  sugar,  2  teaspoons  lemon 

juice,  a  few  drops  vanilla,  1  egg  white. 

Mix  and  beat  with  wire  egg  whip  until  very  light.     Put  on  a 

sauce  dish.     Garnish  with  red  strawberries  or  jelly.     Number 

of  servings,  2. 

Prot.  Fat. 

30  5 


Carbo. 
148 


Total. 
183 


Percent 

Prot. 

16 


Percent 
Fat. 
3 


Percent 
Carbo. 
81 


In  One  Serving: 
15  2i/2 


74 


91 


16 


81 


RECIPES  207 

84.  Vegetable  Gelatin.     (Agar  Agar.) 

How  to  prepare  vegetable  jelly:  Soak  1  ounce  vegetable  gel- 
atin in  warm  water  for  an  hour.  Drain  and  add  to  1  quart  of 
boiling  water.  Let  boil  about  ten  minutes,  or  until  clear. 
Strain  through  a  cheese  cloth  and  it  is  ready  to  use.  Much  to 
be  preferred  to  animal  gelatin. 

85.  Orange  Jelly.     (Food  and  Cookery — Anderson.) 

114  cups  orange  juice,  1/3  cup  water,  1/2  CUP  sugar,  3  table- 
spoons lemon  juice,  1  cup  vegetable  jelly  (see  above) .  Mix 
all  cold  ingredients,  add  the  vegetable  jelly.  Mix  well  and 
pour  into  molds.  Add  a  few  thin  slices  of  orange.  When 
cold  serve  with  a  little  red  fruit  juice  around  each  mold.  Num- 
ber of  servings,  6. 

Calories  in  Recipe:  Percent      Percent      Percent 

Prot.  Fat.  Carbo.        Total.  Prot.  Fat.  Carbo. 

585          585  100 

In  One  Serving: 
—  —  97  97  —  —          100 


86.    Fruit  Mold. 

1%  cups  of  berry  or  other  fruit  juice,  sweetened  to  taste,  3 
tablespoons  lemon  juice,  1  cup  vegetable  jelly.  Mix  and 
pour  into  molds  immediately.  Number  of  servings,  6. 

Calories  in  Recipe:  Percent      Percent      Percent 

Prot.  Fat.  Carbo.        Total.  Prot.  Fat.  Carbo. 

355          355  100 

In  One  Serving: 

59  59  100 

Note — Nuts,  sliced  fruit,  raisins,  etc.,  may  be  added  to  this 
recipe,  making  a  very  delightful  variation. 

14 


208  THE    HOME    DIETITIAN 

87.     Cake  Without  Baking  Powder. 

4  eggs,  1  cup  sugar,  1  cup  sifted  flour,  1  teaspoon  lemon 
juice,  pinch  of  salt.  Separate  eggs,  add  %  of  the  sugar  to  the 
yolks,  lemon  juice  and  salt.  Beat  until  foamy  and  the  sugar 
is  dissolved.  Then  beat  whites  until  stiff  and  add  the  other  half 
of  the  sugar  to  the  whites.  Beat,  add  the  yolk  mixture  to  the 
white  mixture,  folding  them  into  each  other.  Then  fold  in  the 
flour  very  carefully.  Bake  20  minutes  in  a  slow  oven.  Num- 
ber of  servings,  16. 

Calories  in  Recipe: 

Percent      Percent      Percent 
Prot.  Fat.  Carbo.        Total.  Prot.  Fat.  Carbo. 

163  215          1280        1658  10  13  77 

In  One  Serving: 
10  13  80          103  10  13  77 

Note — The  above  may  be  used  as  a  basis  for  nut  or  layer 
cake. 


88.     Cocoanut  Dropcakes. 

Whites  2  eggs,  %  cup  sugar,  %  cup  shredded  cocoanut,  21/£ 
cups  cornflakes.  Add  salt  to  egg  whites  and  beat  stiff.  Add 
sugar  gradually,  beating  well.  Then  carefully  fold  in  the 
cornflakes  and  the  cocoanut.  Drop  from  a  spoon  onto  oiled 
pan  and  bake  l/o  hour  in  a  slow  oven.  Number  of  drop- 
cakes,  10. 

Calories  in  Recipe: 

Percent      Percent      Percent 
Prot.  Fat.  Carbo.        Total.  Prot.  Fat.  Carbo. 

142     290    1144    1576      9     18     73 
In  one  dropcake: 
14     129     114     158      9     18     73 


RECIPES  209 

89.  Caramel  Pudding.  (Mrs.  W.  D.  Gibson  of  Pasadena 
Study  Club.) 

2  cups  brown  sugar,  2  cups  water,  2  tablespoons  cornstarch, 
1/2  cup  nuts,  pinch  salt,  teaspoon  vanilla.  Add  sugar  to  water, 
boil  5  minutes  and  thicken  with  cornstarch.  When  thick  add 
nuts  and  pour  into  molds  to  cool.  Serve  with  whipped  cream 
or  any  other  pudding  sauce  desired.  Number  of  servings,  10. 

Percent      Percent      Percent 
Prot.  Fat.  Carbo.        Total.  Prot.  Fat.  Carbo. 

53  465  966  ;      1484  4  31  65 

In  One  Serving: 
5  46  97          148  4  31  65 


90.     Baked  Bananas. 

Select  ripe,  firm  bananas.    Bake  in  the  skins  in  a  slow  oven 
until  tender.     May  be  used  as  a  vegetable. 

Calories : 

Percent      Percent      Percent 

Prot.  Fat.  Carbo.        Total.  Prot.  Fat.  Carbo. 

6  7  123          136  4  5  91 


91.     Banana  Croquettes. 

Peel  and  scrape  the  banana;  roll  in  an  egg,  beaten  and  mixed 
with  four  tablespoons  of  milk.  Then  roll  in  sifted  bread 
crumbs.  Brown  in  skillet  or  bake  in  oven.  May  be  served  as 
a  vegetable. 

Calories : 

Percent      Percent      Percent 

Prot.  Fat.  Carbo.        Total.  Prot.  Fat.  Carbo. 

12  18  120          150  8  12  80 


INDEX 


Absorption, 

of  food,  12,  13 

of  poisons,  21 
Abstemiousness,    143 

Acids, 

amino,  16,  21,  60 

combined  with  starch,   136,  141 

fatty,  68,  69 

fruit,  74,  75,  137 

hydrochloric,  21,  128 

in  baking  powder,   127 

in  the  digestive  tract,  27 

lactic,   143 

metabolic,   27,   28,   69,    119 

uric,  17,  24,  88 
Acidosis,   27,   69 
Acid   phosphate,    127 
Acne,  69 

Adipose  tissue,  25 
Aesthetic   reasons   for   Vegetarian- 
ism, 94 
Alcohol,  21 
Alcoholism,  21,   103 
Alligator  pear,   9,  67 
Alimentary     tract,     see     digestive 

tract 

Alkali,  80,  127 
Alkaline  salts,  75,  127 
Almonds,  47,  52,  64 
Alum  baking  powder,  127 
Amino  acids,  16,  21,  60 
Amylopsin,  72 
Anabolism,  15 
Analysis,  11 

defective  food  analysis,  19,  24 
Anemia,  23,  58 
Angina   pectoris,  25 
Animals, 

diseases  of,  92 

suffering  of,  94 
Antitoxic  diet,  143 


Appetite,  20,  131 
Apple, 

and  celery  salad,  41 

baked,  43 

fresh,  42 

juice,  43 

pie,  46 

sauce,  43 
Apoplexy,  25,  89 
Apricots, 

fresh,   43 

sauce,  43 

Arterio  sclerosis,  25,  89 
Artificial  sweets,  76,  149 
Ash  metabolic,  16,  17,  24,  25,  89 
Asparagus,  39 
Auto-intoxication,    13,    19-23 


B 


Babies,  78,  147,  148,  149 
Bacon,  38 
Baked  apple,  43 
Baked  banana,  209 
Baked  carrots,  195 
Baking  powder,  127,  128 
Balanced  ration,  56,  66,  166 
Bananas,  42,  78 

baked,  209 

croquettes,  209 
Banana  snow,  206 
Barley, 

crushed,   48 

flour,  50 

pearled,  34,  48 
Beef,  38 
Beans,  39,  48,  63 

string,  39,  49,  65 

croquettes,  186 

protein  of,  62,  63,  86,  59 
Beets,  40,  65 
Beet  greens,  40,  65 


212 


INDEX 


Beri-beri,  79,  81 
Beri-beri  vitamine,  84 
Bilious  attacks,  21 
Biscuits,  34 

Blackberries,  42 

juice,  43 

sauce,  43 
Blood, 

circulation  of,  27 

poisons  in,  13,  21 
Body  machine,  150 
Body  stove,  15-18 
Boils,  69 

Boston  Roast,  190 
Bouillon,  vegetable,  109,  180 
Boys,  food  for,  155 
Bowel, 

catarrh  of,  99 

putrefaction  in,  21 
Brain  workers,  food  for,  60,  116 
Bran,  124 

bran  bread,   173 
Brazil  nuts,  47 
Bread, 

as  a  protein  food,  59 

bran,  173 

caloric  value  of,  34,  64,  65 

coarse,  162 

corn,  171 

demineralized,   153 

devitalized,  124,  127 

fresh,  126 

home  ground  wheat,  175 

oatmeal,  174 

quality  of,  124 

rye  injun,  174 

stale,  126 
Bread  crumbs,  49 
Breakfast 

no  breakfast,  145 

sample  menus,  110,  111 
Bright's  disease,  25,  89,  101 
Broiling,  70 
Bromine,  9 


Broths 

vegetables,  89,  109,  122,  153,  180 

meat,  91,  109 
Browned  potatoes,  193 
Browned  rice,  73,  180 
Brown  sauce,  196 
Buns,  34 

Building  stones,  16,  61 
Butter,  36,  59,  66,  67,  70,  152,  161 
Buttermilk,  36,  64,  143,  153 


Cabbage,  123 

caloric  value  of,  40,  49,  123 

cooked,  40 

salad,  41,  199 

raw,  40,  49,  120 
Caffeine,  91,  105,  106,  107 
Cake,  134 

caloric  value  of,  45 

for  children,  152 
Calcium,  9,  121 
Callous,  99 
Caloric  value  of  food,  29-55,  155, 

166 

Calorie  29,  30 
Calorimeter,  29 
Candy,  133,  150 
Cane  sugar,  76,  77,  78 

caloric  value  of  46,  55 

combined  with  milk,  132,  136 
Canned  food,  85 
Canteloupe,  42 

Caramel  cereal  coffee,  117,  196 
Caramel  pudding,  209 
Carbohydrates,  9,  25,  29,  71-78,  82, 

155 

Carbon,  9,  11,  16,  66 
Carbondioxid,  11,  16,  68 
Carbonic  acid  gas,  11,  15 
Carnivorous   diet,  95 
Carrot   and   cottage   cheese   salad, 

41,  198 
Carrot  and  nut  loaf,  191 


INDEX 


213 


Carrots,  40,  49,  167 
Carrot  tops,  121 
Casein,  10 
Catarrh,  69,   152 
Cauliflower,  40,  65,  123 
Celery,  40,  49,  65 
Celery  and  nut  roast,  191 
Celery  soup,  37,  113,  184 
Celery  tops,  122,  123 
Cell,  15,  21 
Cellulose,  9,  10,  11,  71 
Cereals,  91,  124 

caloric  value  of,  34,  35,  36 

food   value     of     compared    with 
meat,  96 

how  to   cook,    129 

monotonous  diet  of,  61,  62,  83 

proteins  of,  64,  65,  129 

vitamines    of,   61,   62,   83 
Cereal  pudding,  203 
Character, 

influence  of  meat  eating  on,  95 
Cheese,  36 
Chemical  action, 

in  digestion,  11,  72 

in  the  plant,  11 
Chemical   elements,   9 
Cherries,  42 
Chestnuts,  47 
Chicken,  39 

Children  feeding  of,  147-156 
Chlorine,  9 
Chlorophyll,  11,  119 
Chocolate,  45,  107 

cake,  45 

cream,  35 
Chyle,   13 
Chyme,  19 

Circulation  of  blood,  15  27 
Clams,  38 

Cocoa,  45,  49,  107,  154 
Cocoa  butter  107 


Cocoa  nut, 

shredded,  47,  49 

drop  cakes,  208 
Coffee,  47,  105,  106,  154 
Combinations,  132,  135,  141,  145 

fruit  and  milk,  137 

fruit  and  vegetables,  132,  136 

milk  and  sugar,  132,  136 

starch  and  acid,  136 

two  kinds  of  fruit,  138,  141 

two   starches,    138,    141 
Combustion,    15 
Complete  proteins,  65,  60,  61,  83, 

118 

Condiments,  98-102 
Concentrated  foods,  76,  152 
Conservation  of  food,  157-165 
Constipation,  71,  105,  148 
Convalescent  56,  60 
Cooking, 

of  cereals,  129,  149 

of  sugar,  76 

of  vegetables,  84,  85,  121,  123 
Cooperation  of  child,  154 
Corn,  62,  80 

bread,  34,  171 

canned,  40 

dodgers,   173 

flakes,  34,  112 

green,  40 

meal,  35,  49,  protein  of,  61,  62 

starch,  49 

soup,  37,  114,  183 
Corn  chowder,  186 
Cornstarch  pudding,  205 
Cottage  cheese,  36,  49,  113,  143 

as  a  protein  food,  64,  131 

in  antitoxic  diet,  143 

in  salad,  41,  114,  198 
Cottage  cheese  and  nut  roast,  190 
Cottage  cheese  omelet,  110,  112, 189 
Cracked  wheat,  35,  55,  65,  129 
Cracked  wheat  gruel,  35 
Cracker  crumbs,  49 
Crackers,  34,  134 


214 


INDEX 


Cranberries, 

raw,  50 

sauce,  43 
Cream,  12,  67,  59,  111,  152 

average,    36,    50 

heavy,  36,  50 
Cream  dressing,  202,  203 
Cream-egg  toast,  177 
Cream  of  tartar,  127 
Cream  puree  of  peas  on  toast,  112, 

177 

Cream  rolls,  172 
Cream  soups,  37,  182,  183,  184 
Cream-tomato  toast,  177 
Creatin,   17,  24 
Crisco,  50 
Croquettes, 

banana,  209 

bean,   186 

eggplant,  191 

split  pea,  192 
Cucumbers,  40 
Cucumber*  jelly,  201 
Cucumber  pulp,  50,   201 
Currants,  42,  50 
Currant  jelly,  44 
Custard,  45 
Cycle  of  Life,  9-14 

D 

Dairy  dishes,  36 
Dates,  43,  50 
stuffed,  45 

Date  and  walnut  salad,  41 
Deficiency  diseases,  81 
Defective  food  anlysis,  19,  27,  28, 
166 

Defective  food  ration,  9 
Demineralized    bread,    153 
Desserts,   45,   131,    134 

for  children,  150,  151,  152 

recipes  for,  203-209 
Devitalized  food,  80,  85,  87,  123 
Dextrin,  72 


Dextrinized  foods  12,  73,  85,  126 
Dextrose,  12,  71,  72,  74,  76 
Diabetes,  73,  143 
Diet, 

a  corrective  diet,  153 

flesh,  88-97 

for  children,  147-156 

for   convalescents,   60 

for  invalids,  85,  109,  120 

in  obesity,  27,  31,  57 

if  too  thin,  60 

milk,  141,  144 

monotonous  cereal,  61,  62,  83 

raw  food,  141,  145 

vegetarian,  58,  83,  84,  86   (foot- 
note)  95,  118 
Digestion,   11,   12,   13,   19,  20,   68, 

72,   105 

Digestive  ferments,  79 
Digestive  juices,  11,  21,  74 
Digestive  tract,  11,  20,  21,  89,  104 
Diseases  of  animals,  70,  92 
Doughnuts,  45 
Drinking  at  meals,  168 
Duodenum,  19 
Dyspepsia,  23 

E 
Eating, 

between  meals,  154,  168 

purpose  of,  98,  139,  157 

regularity  of,  147,  168 

too  fast,   19,  20,  168 

too  little,  26,  58,  87,  143,  144, 155 

too  much,  26,  33,  131 

too  often,  20,  145,  168 
Economy,  157-165 
Economy  broth,  180 
Eczema,  69,  81 
Efficiency,  167,  168 
Egg  gravy,  113,  195 
Eggs,  9,  10,  36,  50,  62,  64,  67,  110, 

151,  153 

Egg  plant,  40,  50,  65 
Egg  plant  croquettes,  191 
Egg  plant  scalloped,  194 


INDEX 


215 


Egg  yolks,  9 
Elimination,  17,  26,  27 

of  carbohydrate,  15,  16,  17 

of   fat,    17,    68,   69 

of  protein,  17,  25,  89 
Endurance  of  vegetarians,   90,  96, 

97 

Energy,  9,  15,  72 
Entrees,  110,  186 
Excelsin,  61 

Excretion  of  fatty  acids,  69 
Exercise,  27,  57,  155 
Extracts, 

meat,  91,  107,  109 

vegetable,  109,  110,  122 


Fads,  139,  146 

Farina,  see  cream  of  wheat 

Farina  mold,  204 

farmer,  31,  59,  116 
Fasting,  140,  143 
Fats,  9,  66-70,  132,  152 

average  consumption,  67 

classification,  66 

combined,  67 

conservation  of,  161 

decomposition  of,  68,  69 

digestion  of,  12,  68 

effect  on  digestion  of  protein,  68 

elimination  of,  68 

emulsification  of,  68 

free,  67,  68 

metabolism  of,  68,  69 

oxidation    of,    68,    69 

required,  31,  66 

superheated,   69 

where  found,  9,  66 

Fatigue,  21 

effect    of  vegetarian    diet    upon, 

96,  97 
Fat  soluble  vitamine,  66,  67,  83,  84, 

118 

Fatty  acids,  68,  69,  70 
Fatty  heart,  27 
Fatty   seasoning,   70 


Feeding  of  children,  147-156 

Ferments,  79 

Fermentation,  20,  21 

Figs,  42,  43 

Filberts,  47 

Fish,  94 

Flesh  food,  88,  97 

Food  balance  disturbed,  58,  59,  131, 

132 
Food, 

classification    of,    9,    10 

dead,  85,  127 

decomposition  of,  20,  21 

predigested,  12 

protein,  16 

required,  31 

by  child,  154,  155 

vital,  84,  85 
Food   unit,    29 
Food  values,   29-55 
Flour,  50,  51,  124,  125 
Flourine,  9 

French    dressing,    202 
Fruit,  74,  75,  76,  84,  151,  153 

calories  in,  42,  43,  44,  48,  50,  53, 

54 

Fruit  mold,  207 
Fruit  salad,  197,  198 
Fruit  sugar,  12,  71,  72,  74,  76 
Fruit  toast,  176 
Frying,  69 

without  grease,  70 
Fuel,  15 
Funk,    Casimir,   81 

G 

Gas,  15 

Gas   formation    in   indigestion,   21 

Gems,  breakfast,   129,   170 

Germ  activity,  21 

Girls,  food  requirement,  155 

Gliadin,  61 

Globulin,  61 

Glucose,  see  Dextrose 

Gluten,  6 


216 


INDEX 


Glutenin,  61 

Glycenin,  61 

Glycocoll,  61,  62 

Glycogen,  72 

Goldberger,  80 

Golden  Dressing,  203 

Goose,   38 

Gooseberries,  42 

Graham  Bread,  124 

Graham  puffs,  171 

Grains,  see  cereals 

Granola,  35,  51 

Granose  Biscuits,  35 

Granuto,  35 

Grape  fruit,  42,  74 

Grape   nuts,  35 

Grapes,  42 

Grape  salad,   197 

Grates,  of  the  body  stove,  15,  17, 

24,  89 
Gravies,  117,  122 

recipes,  195-197 
Greasy  foods,  69 
Griddle  cakes,  35,  153 
Grits, 

hominy,  35 

wheat,  36 
Gruels,  35,  130,  148,  178,  179 

H 

Haddock,  39 

Halibut,  39 

Ham,   39 

Headache,   21,  23,   106 

Haemoglobin,    119 

Heart  disease,  25,  90 

Heat,  9,  15,  72 

High  blood  pressure,  25,  89 

Histidin,  61 

Home-ground  wheat,   125 
bread,   175 

Home-made  protose,  189 
Hominy,  35,  51 


Hominy  grits,  35 
Honey,  45,  72,  76,  162 
Hormones,  79 
Horse  Meat,  93 
Huckleberries,  42 
Hunger,  20,   131 
Hydrochloric  acid,  21,  128 
Hydrogen,  9 
Hygienic  hot  cakes,  178 

I 

Ice  cream,  45,  133,  151 
Indigestible  foods,  68,  69,  70,  78, 

126,  132,  136,  153,  167 
Indigestion,  23 
Inflammatory    thirst,    100 
Intemperance,  100 
Internal  secretions,  79 
Intestines, 

digestion  in,  12,  68,  72 

fermentation  and  putrefaction  in, 
13,  20,  21,  23,  68,  89,   143 
Iodine,  9 
Iron,  9 

in  vegetables,  119 
Italian  peasants,  84 
Italian  salad,  200 


Java,  beri-beri  in,  70 
Jelly, 

cucumber,   201 

currant,   44 

orange,   207 

tomato,  200 
Jelly  roll,   45 

Jewish  method  of  slaughtering,  91 
Junket,  45,  151 

K 

Katabolism,  15,  27 

Kidneys,  15,  17,  24,  89,  100,  101 

Krumbles,  35 

Kumyss,  36 


INDEX 


217 


Lady  fingers,  45 

Laevulose,  12,  74 

Lamb,  38 

Lard,  67,  83 

Leaves,  83,  84,  86,  118,  123 

Leaf  vegetables,  83,  84,  86,  118,  123 

Legumes,  9,  118 

protein  of,   63,   64,  86 
Lemon,  42,  100 
Lemonade,   44 
Lemon  juice,   44,   51,    100 
Lemon   pie,  46 
Lemon   sauce,  204 
Lentils,   40,   51,  64 
Lettuce,  40,  51,  65 
Liver,  38 

hardening  of,  101 

overworked,   21 

work  of,   13 
Lobster,  39 
Low  protein,  58,  143 
Lumbago,  25 
Lungs,  15,  26,  27,  68 
Lysin,  61,  62 

M 

Macaroni,  45,  51,  65 
Macaroons,  46 
Magnesium,    9 
Malnutrition,  58 
Malted  Milk,  47 
Malted  Nuts,  47 
Maple  sugar,  46,  55 
Maple  syrup,  46,  55 
Massage,  27 
Mastication,  20,  120,  137,  138,  145, 

153,  167,  168 
Mayonnaise  dressing,  202 
Meat,  10,  58,  88-97,  161,  167 
Meat   substitutes,  63,   109-117 
Meat  extracts,  91,  107,  109 


Mechanical  phase  of  digestion,  11 
Melons,  42,  43 
Meltose,  47,  51 
Menus, 

breakfast,  111,  112 

dinner,   113,  114 

sample     showing      poorly     bal- 
anced ration,  115 
Metabolism,  15-18 

of  carbohydrates,  15,  16 

of  fats,  15,  68,  69 

of  protein,  16,  17,  89 
Milk,  10,  59,  61,  111,  112 

a  protective  food,  123 

caloric  value  of,  36,  51,  52 

boiled,  148 

for  children,  86,  149,  152 

mother's,  78 

or  meat  which,  96 

pasteurized,  148 

protein  of,  62,  64 

skimmed  milk,  32,  36,  51,   153, 
161 

vitamines  in,  841 

with  cereal,  129 

with  fruit,  137 
Milk  diet,  141,  144 
Milk  mixture  for  babies,  148 
Mill  for  grinding  wheat,  125 
Molasses,  46,  52 

Mucous  mefbrane,  13,  69,  99,  167 
Mutton,  39 
Muscle,  9,  25,  37 
Mushrooms,  40 
Mustard,    99 
Myalgia,  25 

N 

Nature's  laboratory,   11,   100 
Nerve  impulses  of  satiety,  20 
Nervous   diseases,   23 
Neurasthenea,  23,  89,  146 
Neuritis,  25 
Neucleo  protein,  24 
Nitrogen,  9,  10,  16,  17,  56 


218 


INDEX 


Nitrogenous  combinations,   16,  60, 

62 

Nitrogenous  equilibrium,  56,  89 
Nitrogenous  food,  9,  58,  110,  122, 

144,  see  protein 
No-breakfast,  141,  145 
Nut  butter,  47,  52 
Nut  cream  toast,  111,  178 
Nut  fillet,  188 
Nut  gravy,   196 
Nuts,  9,  47,  52,  67,  133 
Nuttolene,  47,  53,  187 


Oatmeal,  35,  52,  110,  112 

as  a  protein  food,  59,  64 

bread,   174 

gruel,  35,  178 
Obesity,  25,  27,  31,  57,  73 
Olein,  66 
Oil,  66,  67,  70,  117 

cooking,  53 

olive,   53 

salid,  53 
Olives,  47 
Onion,  40,  53 
Orange,  42,  74 
Orange  jelly,  207 
Orange  juice,  44,  53,  148 
Orange  marmalade,  44 
Osteomalacia,  81 
Oven  toast,  12,  112,  126,  153 
Over-eating,  26,  33,  67,  131,  159 
Over  flavoring,  98 
Oxidation,  15,  17,  24,  25,  69 
Oysters,  39 
Oxygen,  9,  11,  15,  27 


Palmatin,  66 
Pancreatic  Juice,  72 
Parsnips,  40 
Paseutrized  milk,  148 


Patent   medicines,    103 
Peaches, 

dried,  53 

fresh,   42 

juice,  44 

sauce,  44 
Pears, 

fresh,  42 

juice,  44 

sauce,  44 

Peanuts,  47,  52,  69 
Peanut  butter,  47 
Peas, 

dried,  41,  53 

green,  41,  53 

puree,  53 

Puree  on  toast,  177 
Pecans,  47 
Pellagra,  80,  81 
Pepper,  99,  100 
Peptones,    12 
Phosphorus,  9 

Physical  changes  in  digestion,  11 
Physical  superiority  of  vegetarians, 

96,  97 

Pie,  46,  131,  132,  152 
Pimples,  69 
Pine  apple,  42 
Pine  nuts,  47 
Plums,  42 
Plum  juice,  44 
Poisons,  21 
Portal  vein,  13 
Potassium,  9 
Potato,  116 

baked,  40,  113,  116 

boiled,   40 

fried,  153 

mashed,  40 

puffs,    193 

salad,  41 

skins,  85,  121,  180 

soup,  182 

soupstock,  181 

sweet,  41 

water,  121 


INDEX 


219 


Predigested  food,  12 
Principle,  living  by,  135 

eating  from,  168 
Protective  foods,  123 
Protein,  9 

balance  disturbed,  58,  59 

complete,  16,  60,  61,  166 

excesse,  89 

importance  of  enough,  56,  60 

metabolism  of,  17,  25 

molecule,  16 

of  cereals,  61,  64,  65,  86,  129 

of  leaf  vegetables,  84,  86,   118, 
123 

of  legumes,  62 

of  milk,  62,  123 

of  vegetable  skins,  87  (footnote) 

source   of,   10 

wastes,  17,  24,  25,  29 
Protose,   187 

home  made,  189 

steak,  187 

with  onion,  188 
Proteoses,  12 
Prunes,  43,  54 
Prune  fluff  toast,  176 
Prune  marmalade,  44 
Prune  whip,  46,  205 
Ptomaines,  21 
Ptomaine  poisoning,  21 
Pumpkin,  54 
Pumpkin  pie,  46 
Purins,  17,  24,  88,  109 
Putrefaction,  20,  21,  89 
Pylorus,  19 
Pyorrhoea,  81 

Q 

Quality 

of  food,  166 

of  fat,  57 

of  protein,  16,  60,  61 
Quantity  of  food,  20 


Raisins,  43,  151 
Rancid  fats,  20,  68 


Raspberries,    black 

fresh,  42,  54 

juice,  44 

sauce,  44,  54 
Raspberries,  red, 

fresh,  43,  54 

juice,  44 

sauce,  44,  54 

Ration,  balanced,  56,  66,  71 
Raw  food  diet,   141,  145 
Raw  vegetables,  84,  86,  120,  145 
Raw  vegetable  salad,  86,  200 
Recipes,  170 

Regularity  in  eating,  147,  168 
Repair  of  tissue,  15,  16,  56 
Results  of  putrefaction,  21,  89 
Rheumatism,  25,  89 
Rice,  35,  54,  73 

biscuits,  35 

browned,  73,  180 

flakes,  35 

polished,  35,  71,   79,  85 

puffed,  35 

unpolished,  86 

whole,  16,  35,  79,  129 
Rickets,  81,  83,    148 
Rochelle  salts,   127,   128 
Rolled  oats,  53 
Roots  of  plants,  11 
Roughage,  74 
Rules,  135,  141 
Rye  and  injun  bread,  174 


Salads,  41,  86,  120 
recipes,   197-203 
Salad  dressing,  202,  203 
Salmon,  39 

Salts,  9,  10 

in  cereals,  27,  62,  124 

in  dark  breads,  124,  153 

in  fruits,  27,  75 

in  vegetables,  84,  86,   118,   119, 

121 
Saponification,   12 


220 


INDEX 


Satiety,  20 
Savora,    186 
Sauce, 

fruit,  43,  44,  53,  54 

vegetable,  117,  195 
Sausage,  39 
Sausage  casings,  93 
Scurvey,  79,  80,  81 
Scurvy  vitamine,  84 
Sedentary  habits,  31,  57 
Seeds,   118 

dietary  properties  of,  86 
Self  control,  150 
Self  poisoning,  21 
Seidlitz  Powder,  127 
Shad,  39 

Shredded  wheat  biscuits,  35 
Sherbet,  46 
Silicon,  9 
Skin,  69,  167 
Skins  of  vegetables,  10 

complete  proteins  in,  86,  87 

extract  for  broths  and  soups,  109, 
110,   122,   180,  181 

vitamines  in,  85,  86,  87 
Slaughterhouse  inspection,  94 
Small  intestine,   12 
Soda,  80,  85,  127 
Sodium,  9,  86 
Soup,  37,  109,  110,  122,  153 

recipes,  180-186 
Sour  stomach,  21 
Soy  bean,  48,  63 
Spinach,  41,  32,  54,  118,  123,  148, 

194 

Spinach  souffle,  193 
Spaghetti,  54 
Squash,  41,  55 

Stagnation  in  digestive  tract,  20 
Starch, 

and  acids,  136,  141 

changed  into  sugar,  12.  71 

digestion,   12,   73 

in  excess,  73 

making,  11,  71 


Starchy  foods,  72,  73 

Stearin,    66 

Stimulants,  unnatural,  103-108 

Stomach,  12,  19,  20,  21,  68,  99,  105, 
168 

digestion  in,  12,  19 

effect  of  condiments,  99 

egect  of  free  fat,  68 

effect  of  coffee,  105 

stagnation  in,  20,  21 

time  for  rest,  145,  147,  168 
Strawberries, 

fresh,  43,  54 

juice,  44 

sauce,  44,  54 
String  beans,  39,  49,  65 
String  bean  salad,  199 
Suboxidation,  24,  28,  89 
Sucrose,  72 
Sugar,  46,  55,  71 

cane,  76,  77,  151,  162 

classification,  72 

fruit,  12,  71,  72,  74,  76 

maple,  46,  55 
Sulphur,    9 
Sweets,  45,  46,  149,  152,  155 

artificial,  76,  149 

for  the  child,  149,  150,  152,  155 

natural,  151,  162 
Synthesis,   10 
Syrup,  46,  55 


Tannin,  104,  105 
Tannic  acid,  104,  105 
Tapioca,   36,  55 
Tastebuds,  98 
Tea,  47,  104,  105 
Tlieine,  104,  105 
Theobromin,    107 
Thyroid  extract,  79 
Tissue  builder,  9,  16,  56 
Tissue  proteins,  16 


INDEX 


221 


Toast, 

cream-egg,  177 

cream  puree  of  peas,  177 

cream  tomato,  177 

hot  buttered,   126 

milk  toast,  149 

nut   cream,    178 

prune  fluff,  176 

zwieback,  126,  149,  176 
Tomato,  41,  55,  65,  120 

bisque,  185 

jelly,  200 

soup,  37,  114,  182,  185 

toast,   177 

Tomato  and  lettuce  salad,   199 
Tryptophan,  61 
Trout,  39 
Tubers,   118 
Tuberculosis,  81 
Turnips,  41,  120 
Turkey,   39 

Two  starches,  138,  141 
Type, 

auto-intoxication,  23 

suboxidation,    24 
Tyrosin,  61 

U 

Urea,  17,  24 
Uric  acid,  17,  24,  88 
Under  feeding,   26,   155 


Variety,  135,  167 
Vegetables,  9,  10,  118,  163 

bouillon,  110,  113 

broth,  109,  122 

cellulose,  10,  74,  119,  136 

classification,  118 

comparative  cost  of,  123 

cooking  of,  121,  123 

fat-soluble  vitamine  in,  67,  83 

food  value  of,  39,  40,  41,  65,  118, 
122,  123 

for  children,    148,    153 

fresh,  10,  84 

gelatin,  201,  207 

mineral  salts  of,  118,  119 

oils,  70 


oyster,  41 

preparation  of,  12,  120,  121 

proteins  of,  63,  64,  65,  83 

soup,  122,  see  soups 

raw,   120 

vitamines  in,  10,  83,  84,  120 
Veal,  39 
Vegex,  110,  186 
Vinegar,  99,  100 
Vitamines,  79-87 

beri-beri,  84 

fat-soluble  A,  67,  83,  84 

relatition  to  carbohydrate,  82 

relation  of  protein,  82 

scurvy,  84 

source  of,  10,  75,  84,  118,  120 

value  of,  10,  79,  80,  81,  82 

water-soluble  B,  84 

W 

Walnuts,  47,  52 

Waste  matter,  13,  15,  17,  24,  25,  27, 

69,  75,  88,  89 
Water,  10,  11,  15,  29 
drinking  at  meals,  168 
in  green  vegetables,  120 
Water  cress,  55 
Watermelon,  43 
Water-soluble  B,  84 
Wheat,  61,   162 

cracked  35,  55,  65,  110,  129 
cream  of,  36,  65 
flakes,  36 
grits,  36 

home  ground,  125,  175 
protein  of,  61,  129 
shredded   wheat   biscuits,   35 
whole  wheat,  124,  125,  162 
bread,  86,  124,  125,  162 
flour,  51,  124,  125 
gems,  170 
sticks,   172 


Yogurt,  36,   143 


Zcin,  61,  62 

Zwieback,  126,  149,  170 


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